10 foods that pregnant should eat and 5 that should never eat
It can be said that pregnancy is a period where the free will of the mother is conditioned to the well-being of the baby. After all it will live for 41, 42 weeks on your body and what you eat (or stop eating) will undoubtedly affect you.
Therefore, women, being very careful about what they bring to the mouth, you may be damaging the health of your baby and creating unnecessary risks to the pregnancy. For good health, a quiet pregnancy and a healthy baby, include these ten foods in your diet and avoid the last 5.
10 foods pregnant women should eat
1. Dark green vegetables
Rich in folic acid that contribute to the health of the mother and baby, avoid anemia and build a healthy nervous system, avoiding problems such as spina bifida.
The egg is a complete food , it brings vitamins, minerals and proteins – indispensable in the formation of your baby. Include more eggs in your diet.
Fruits are rich in fiber, vitamins like C, which helps to absorb iron and fight free radicals.
4. Colorful Salads
According to nutritionist Cristiane Mara Cedra, the ideal is to consume “5 saucers of colored vegetables per day. Each vegetable color represents a specific nutrient and all are essential in pregnancy.”
Red, lean meat is essential in pregnancy, prevents anemia and builds muscles, organs and tissues of the baby.
Excellent food, iron source , potassium (which controls blood pressure), calcium, magnesium, zinc, B vitamins and fiber.
7. Nuts and nuts
If the pregnant woman is not allergic to these foods, including them in the diet will add protein and folic acid, “which help prevent neural tube defects, and reduce sensitivity to food allergies,” recommends Dr. Ruchi Gupta, Northwestern University Feinberg School of Medicine, Chicago.
8. Whole food
The whole wheat bread , brown rice, oats, rye and derived meal should replace refined foods, which besides provide few nutrients and low in fiber, have a high glycemic index – increase blood glucose – which is dangerous in pregnancy.
9. Salmon and sardines
Rich in omega 3, high biological value proteins, iron, phosphorus, magnesium, vitamins A, B, D, E and K. They are essential for the regulation of circulating fat and increase of good cholesterol (HDL).
Water is a food and as such should be present in the healthy pregnant diet. According to health professionals , the well hydrated pregnant, will have better blood circulation, improving the baby’s nutritional conditions, establishment of cells and all organs, maintaining the ideal amount of amniotic fluid and better oxygenating the baby.
5 foods you should take out of your diet
In addition to those obvious, such as alcoholic beverages, fatty foods and soft drinks, there are others you should avoid, such as:
1. Sugar or sweeteners
Simple carbohydrates should be avoided because sugar is bad for anyone’s body, and the pregnant woman who does not restrict sugar will certainly gain weight above normal and endanger the baby and herself. Sweeteners have high sodium content, extremely harmful in pregnancy. There are studies relating aspartame used in pregnancy and the birth of autistic children.
According to experts at the website Mother to baby studies have shown increased risk of death or miscarriage of the fetus in the face of high caffeine consumption.
Teas such as cinnamon, pomegranate, mint, stone break, among others should not be ingested, as they are considered abortifacients. Herbal teas are also considered medications and like any medicine, they do have side effects. If you wish to take tea, take fruits like apple and strawberry, or fennel, chamomile, lemon balm and lemongrass.
4. Uncooked / raw meats
They may contain listeria bacteria that can cause miscarriage or premature labor. They can also cause cysticercosis .
These foods , in addition to too much saturated fat and high sodium content, contain preservatives and high risk of contamination by microorganisms that can affect the baby.