The Food To Include in your diet in pregnancy are very easy to find. In addition, nutrition plays a leading role in the evolution of pregnancy; not only protects the mother against disease, but it is crucial for the fetus to develop without difficulty.
Although foods can vary in each, according to age and health status, there are usually ingredients that are beneficial. Its high content of nutrients of high quality, added to its energetic value, makes them essential in the habitual diet.
However, their properties help relieve the discomforts of pregnancy and, in turn, control anxiety over food without adding too many calories. While it is certain that caloric needs increase at this stage, it is not an excuse to overeat.
Here we share a short list with 8 Foods to Include in Your Diet in Pregnancy . Of course, it should be noted that they are a simple nutritional supplement, since the food plan should contain all the nutrients.
Foods to Include in Your Diet in Pregnancy:
Being in a state of pregnancy means improving 100% of the diet. Although the changes should start from the first few weeks, by the second and third quarters, they should consume between 350 and 500 calories more.
Although, for there to be problems of excess weight, cholesterol or diabetes, this increase in calories must come from healthy foods. Therefore, it pays to know the ingredients that you can add to your diet if you are pregnant. So, see below the Foods to Include in Your Diet in Pregnancy:
The eggs contain important nutrients for the development of a healthy pregnancy. They are a source of B vitamins, phosphorus and healthy fats that are involved in the baby’s training. Incidentally, they provide choline, an essential nutrient for brain development.
Although you may have been told that it is not safe to add fish to your diet if you are pregnant, salmon is a safe option. It is an important source of omega 3 fatty acids , proteins and minerals that take care of cardiovascular and cerebral health.
Proper absorption of these nutrients benefits the baby in many ways; for example, improves their visual acuity, increases their learning ability and reduces the risk of delays. In addition, it helps avoid complications at the time of delivery.
The fatty acids contained in avocado are useful for proper formation of the fetal skin and brain tissues. They also prevent the accumulation of cholesterol and triglycerides in the mother’s blood.
This fruit is also a source of folic acid and B-complex vitamins, whose absorption decreases the risk of abnormalities in the neuronal tube and other congenital conditions. In addition, its contribution of potassium reduces the cramps and numbness of the legs that the pregnant women usually suffer.
- Lean Meats:
Being one of the foods with more iron content , vitamin B and proteins of high biological value, lean meats should be part of your diet if you are pregnant. Its moderate consumption decreases the risk of anemia and premature birth.
One of the best foods for breakfast and snacks for pregnant women is oatmeal . It is an integral cereal rich in fibers, whose assimilation in the body avoids constipation and slow digestion. Sure, it still provides a “plus” of vitamin B1, magnesium, and protein.
To enjoy healthy snacks in your diet, you can opt for nuts. In all their varieties, they provide interesting doses of omega-3 fatty acids , proteins and antioxidants. These nutrients increase energy and contribute to the normal development of the fetus.
The folic acid contained in spinach leaves can help reduce the risk of birth defects in the fetus. In turn, it supports the formation of new tissues in both the baby and the mother. Incidentally, it also contains iron and magnesium , minerals that intervene in the formation of red blood cells to prevent anemia .
- Natural yogurt:
In pregnancy, it is important to get an “extra” dose of calcium ; Therefore, it is convenient to consume foods like yogurt . Thanks to its properties, this ingredient regulates the pH of the intestinal microbiota and strengthens the defenses. Certainly, it supports the strengthening of the bone system and the teeth.
Did you know what foods you should include in your diet if you are pregnant? After all, now that you know what they are, do not hesitate to add them to your favorite dishes. Remember that for a healthy pregnancy, you should maintain a complete and varied diet that meets these special nutritional needs.