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It is important that during pregnancy the woman has a balanced diet and that contains all the necessary nutrients for both the mother's health and the baby's development. The diet should be rich in proteins, fruits and vegetables, and should include foods rich in folic acid, iron, calcium, zinc, omega-2, vitamin A and vitamin B12.
Therefore, a good diet is essential to meet the nutritional needs of the woman and the developing fetus, as well as being important to help prepare the mother's body for childbirth and to stimulate milk production.
Foods that should be consumed in pregnancy
Food during pregnancy must be rich in whole grains, vegetables, fruits, milk and dairy products, legumes, fish and lean meat, such as turkey and chicken. It is important that foods are prepared grilled or steamed, avoiding fried foods, processed foods, frozen foods and ready meals.
In addition, it is important to include foods rich in vitamins and minerals in the daily diet that are important for the health of the mother and baby, such as:
- Vitamin A: carrot, pumpkin, milk, yogurt, eggs, mango, broccoli and yellow pepper;
- Vitamin B12: dairy products, eggs and fortified foods;
- Omega 3: flaxseed oil, flaxseed seeds, avocado, extra virgin olive oil, nuts, chia and dried fruits;
- Calcium: dairy products, dark vegetables, sesame and nuts, such as nuts;
- Zinc: beans and nuts such as Brazil nuts, peanuts, cashew nuts and walnuts;
- Iron: beans, peas, chickpeas, eggs, cereals, brown bread and green vegetables and leaves;
- Folic acid: spinach, broccoli, kale, asparagus, brussels sprouts, beans and tomatoes.
In addition, protein consumption is important for the formation of both maternal and baby tissues, especially in the last trimester of pregnancy. All of these nutrients are essential to prevent problems such as premature birth, anemia, low birth weight, growth retardation and malformations, for example.
Foods to Avoid
Some foods that should be avoided in pregnancy are:
- Fish with a high mercury content: it is important that women eat fish at least twice a week, however they should avoid those containing mercury, such as tuna and swordfish, as mercury crosses the placental barrier and can impair neurological development of the baby;
- Raw meats, fish, eggs and seafood: it is important that these foods are well cooked, as when eaten raw they could cause some food poisoning, in addition to increasing the risk of toxoplasmosis;
- Poorly washed fruits and vegetables, to avoid food poisoning;
- Alcoholic beverages: the consumption of alcoholic beverages during pregnancy is associated with delayed growth and development of the baby;
- Artificial sweeteners that are often found in diet or light products, as some are not safe or it is not known if they could interfere with fetal development.
In the case of coffee and foods containing caffeine, there is no consensus on this, however it is recommended to consume 150 to 300 mg of caffeine per day, with 1 cup of 30 ml espresso containing approximately 64 mg of caffeine. about. However, it is indicated to be avoided, since caffeine can cross the placenta and cause changes in the development of the fetus.
In addition, there are some tea that are not recommended during pregnancy because the effects are not known during pregnancy or because they are related to abortion. See which teas are not recommended in pregnancy.
Pregnancy menu option
The following table indicates a 3-day sample menu for a pregnant woman who has no health problems:
Main meals | Day 1 | Day 2 | Day 3 |
Breakfast | Whole wheat wrap + white cheese + 1 natural orange juice | Whole grain cereal with skim milk + 1/2 cup chopped fruit | Spinach omelet + 2 whole toast + 1 unsweetened papaya juice |
Morning snack | Avocado smoothie with 1 tablespoon of flaxseed | 1 yogurt with cut fruit + 1 teaspoon of chia seeds | 1 banana with 1 tablespoon peanut butter |
Lunch | 100 grams of grilled chicken breast + rice with lentils + lettuce and tomato salad seasoned with 1 tablespoon of flaxseed oil + 1 tangerine | 100 grams of grilled salmon with roasted potatoes + beetroot and carrot salad seasoned with 1 tablespoon of olive oil + 1 slice of melon | 100 grams of ground beef with wholegrain pasta + green bean salad with carrots seasoned with 1 tablespoon of olive oil + 1 slice of watermelon |
Afternoon snack | 1 handful of nuts + 1 glass of unsweetened natural juice | 1 slice of papaya | Whole toast with white cheese + 1 pear |
Dinner | Oat pancake with natural jelly and cheese or peanut butter + 1 glass of unsweetened natural juice | Whole sandwich with grilled chicken breast accompanied by lettuce, tomato and onion + 1 teaspoon of olive oil | Turkey breast salad with pineapple and 1 teaspoon of olive oil |
Evening snack | 1 low-fat yogurt | 1 cup of gelatin | 1 apple |
This menu does not specify the amount of food because it depends on the woman's weight, however it combines several foods that have the necessary nutrients for a healthy pregnancy. In addition, it is important that during the day the pregnant woman consumes 2 to 2.5L of water per day.
See what to eat to maintain weight in pregnancy.