The sweet wait is a very special stage, but it is also full of doubts about eating. The CIME Clinic Health Coaching department gives you some tips so that you and your baby can eat in a healthy way, that is why we want to show you the 10 recommended foods if you are pregnant.
If you are already preparing to be a mother, it is best to take better control of your diet so that you can recover faster after giving birth. Anxiety can lead you to eat uncontrollably, but remember that this stage is not an excuse to eat poorly and excessively.
Experts point out that from the third month, 300 more calories should be included in the daily diet, and preferably with easily digestible foods, which contain a high content of folic acid, iron, calcium and Omega 3 fatty acids.
Our nutritionist also points out that “the important thing is that the meals are varied, nutritious, low in seasonings, with little frying and mild flavor, and that they allow to increase a healthy weight at the end of pregnancy, between 8 and 12 kilos, which favor the mother and her child ”.
The essentials
1. Eggs: Eggs contain the highest quality protein after breast milk. Why is this important? Well, because the cells of the baby's body in formation are made of proteins and your own body needs them for the growth and repair of the placenta, the uterus and your breasts. As if that were not enough, the content of the yolk of the egg will contribute to the health and development of your little one's brain.
2. Salmon: You need it for its high protein content and because it is a good source of Omega 3. Salmon is especially recommended as it is a fish with low amounts of mercury; But anyway, if you are pregnant you should consume a maximum of 350 grams a week to avoid ingesting an excess of this mineral.
3. Beans: During pregnancy your intestines slow down and you can suffer from constipation and hemorrhoids, so the fiber in the beans will be of great help. In addition, these beans are rich in iron and folate (a component that in its artificial form is called folic acid), calcium and zinc. It is suggested to accompany them with foods rich in vitamin C so that your body better absorb the iron they contain.
4. Sweet Potato: The carotenoids that give sweet potatoes their orange color are transformed in our body into vitamin A. In addition, these tubers provide vitamin C, folate and fibers.
5. Oats and whole grains: It will help you feel energetic and prevent constipation thanks to its high fiber content. Cereals like quinoa (which is actually a 'pseudocereal') will also help you stay active and very healthy.
6. Nuts: They are a snack very rich in nutrients and in Omega 3. You can eat them in small portions between meals to calm anxiety and cravings. You will see that you will feel satisfied and contribute to the health of your baby.
7. Natural yogurt: It is easier to digest than milk and, thanks to probiotics, it helps to have a good digestion and to strengthen your natural defenses. It is very important that you eat foods rich in calcium such as yogurt, otherwise, your body will extract it from your bones and teeth so that your little one does not miss it.
8. Cabbage: Cabbage has vitamins A, C and K, in addition to the essential folic acid. Get the most out of it by consuming it as fresh as possible. Now that Christmas is approaching, don't forget to include it in your garnishes.
9. Lean meats: These provide you with protein and iron, two essential nutrients during pregnancy. But since red meat can contain a lot of fat, the ideal is that you choose lean cuts such as loin.
10. Rainbow of fruits and vegetables: The different colors of plant foods indicate that they are rich in different types of vitamins, minerals and antioxidants. In addition, during the final phase of your pregnancy the baby will be able to 'taste' the food you eat through the amniotic fluid, which means that if you give it to him since he is in the belly, when he eats it during his first years he will know and enjoy more of its flavor.
It is very important to keep our diet in mind to take care of our health.