If you’re currently pregnant and you actually care about the thought: fruit diet during pregnancy. You will see numerous beneficial facts on this kind of topic, as well as tips, assistance, experiences, and answers for you to questions in relation to pregnant state, suitable nutrition and diet plans.
Which foods can I eat during pregnancy and which ones can’t I eat?
Eating properly during pregnancy is crucial for the health of both mother and baby. However, questions often arise about which foods are recommended and which should be avoided. What is clear is that any balanced diet, even during pregnancy, should contain foods from the five groups that are traditionally divided.
Cereals
Bread, pasta, oatmeal, rye, rice, wheat, corn tortillas, etc.
Cereals contain nutrients such as iron, selenium and magnesium. They are also an excellent source of the B vitamins (including B1, B2, folic acid and niacin) that your baby needs for development, and dietary fibre, which helps prevent constipation, so common during pregnancy.
RECEIVE: Prioritize the consumption of wholemeal products. They are the most suitable to promote intestinal transit.
Fruits
Fresh, canned, frozen, dehydrated or juiced fruit.
Orange-coloured fruits, such as oranges, mangoes and papaya, are sources of vitamin A. Citrus fruits (e.g. oranges and lemons), as well as kiwi fruit and strawberries, are the best sources of vitamin C.
Citrus fruits, such as oranges, mangoes and papaya, are sources of vitamin A.
PLEASE NOTE: You must peel or wash the fruit before consumption, as there is a possibility that it may have been in contact with soil, pesticides, insects or other animals.
Vegetables
Fresh, canned, frozen or dehydrated vegetables, both raw and cooked, and both solid and in the form of juice or puree.
Orange vegetables and tubers, such as carrots and sweet potatoes, are good sources of vitamin A; dark green leafy vegetables, such as spinach and chard, provide folates and vitamins.
RECEPTION: Raw vegetables should be disinfected before consumption, as the use of untreated compost or occasional contamination of wells may have contaminated irrigation water. Although previously it was recommended to wash vegetables with water with a few drops of bleach.
Protein foods
Meat, poultry, fish and seafood, legumes, eggs, soy derivatives, nuts and seeds.
Proteins are very important during pregnancy, as they are the building blocks of new cells and tissues. In addition to protein, meat and fish provide important amounts of iron, zinc and other micronutrients. Legumes provide dietary fibre and minerals. Eggs and nuts also provide fats. In this sense, it is recommended to eat walnuts, hazelnuts, almonds and pistachios and/or seeds at least 3 times a week. They are an important source of calcium, folic acid and mono and polyunsaturated fatty acids.
RECEIVE: Meat and fish should be cooked well before consumption. Avoid eating them raw (no carpaccio, steak tartar, sushi. ). Eat white meat (chicken or turkey without skin and/or rabbit) more often than red meat. As for fish, eat fish or seafood a minimum of 3 times a week. At least one of them should be oily fish: mackerel, salmon, sardines, fresh anchovies, mackerel or horse mackerel, or trout. Avoid large fish such as bluefin tuna, swordfish, shark, dogfish and pike. These fish are not recommended, especially during pregnancy and breastfeeding, because of the high risk of contamination by methylmercury. With reference to eggs, never eat them raw, but always well cooked.
Dairy
Milk and dairy products such as cheese, yogurt or ice cream.
Milk of animal origin and dairy products are very good sources of protein, fat and calcium. You should consume only those that are pasteurized.
RECEIVE: Avoid consuming fresh milk and cheeses that you can not check if they are pasteurized (especially avoid all those that are “self-made” from farms, eco-cultures, etc.). ).
For special diets, you should look for alternatives that ensure a balanced nutrient intake during your pregnancy. For example, if you are a vegetarian, you can ensure your protein intake with foods such as soya milk, tofu, pulses and nuts, making sure your iron, vitamin B12 and vitamin D levels are adequate. The same goes for intolerances or allergies: talk to your doctor to see how you can adapt your diet to your pregnancy.
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