Find out which are the essential foods on a pregnant woman’s menu
Pregnancy nutrition deserves a lot of attention. After all, during this period, the woman’s body will be responsible for the nutrition of two people at once: herself and the baby. Thus, it is important that the diet for the pregnant woman includes a series of essential nutrients to keep her health up to date and also contribute to the good development of the baby.
Find out what are the essential foods during pregnancy!
Zucchini and broccoli
Foods rich in folic acid are very important for the healthy development of the baby, since they are associated with the formation of the neural tube, the structure that will give rise to the brain and spinal cord. In addition to zucchini and broccoli, you can also find folic acid in rice, beans and other dark green vegetables, as it is precisely this color that indicates the presence of the compound in food.
Dark green leafy vegetables
During pregnancy, blood volume increases to meet the demands of mother and baby. Therefore, it is essential that the diet for the pregnant woman includes foods rich in iron, such as vegetables and dark green leaves. This nutrient also prevents anemia during pregnancy, a common problem during this period. Try including arugula, spinach, broccoli, watercress, among other greens.
lean meats
Proteins cannot be left out, especially in the last months of pregnancy. For the pregnant woman, they contribute to the elasticity of the skin, helping to prevent stretch marks, and promote a greater feeling of satiety. As for babies, who absorb good amounts of protein in the belly, they serve to form different parts of their body, since they make up all their cells.
In the diet for pregnancy, the ideal is to focus on lean meats, such as fish and chicken, which are low in fat.
Yogurt and milk derivatives reinforce the level of calcium for pregnant women
Milk is an important source of calcium, an essential nutrient for the formation of bones and teeth in the baby. The ideal is to include around 1.2L of this food in the diet for pregnant women, including its derivatives. In addition to milk, try including dairy products like yogurt and cheese to vary your options.
Eggs
Eggs are a great food ally during pregnancy. They provide omega 3, iron, proteins, vitamins and minerals that are important for the muscular development of the fetus and for the production of breast milk. You can consume them in different ways to vary the menu, however, make sure that the eggs are always well cooked before eating.