For anyone who is pregnant and you actually care about the thought: mango during pregnancy. You will see a lot of helpful material on that topic, as well as tips, suggestions, opinions, and answers for you to questions regarding being pregnant, right nutrition and eating plans.
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Weight and diet
What foods can I eat during pregnancy and what not?
In pregnancy it is crucial to eat properly to take care of the health of the mother and the baby. However, questions often arise about which foods are recommended and which should be avoided. There is no doubt that any balanced diet, even during pregnancy, must contain foods from the five groups into which they are traditionally divided.
Cereals
Bread, pasta, oats, 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 their development, and of dietary fiber, which helps prevent constipation, so common during pregnancy.
REMEMBER: Prioritize the consumption of whole grain products. They are the most indicated to promote intestinal transit.
Fruits
Fresh, preserved, frozen, dehydrated or juiced fruit.
Orange fruits, such as oranges, mangoes, and papaya, are sources of vitamin A. Citrus fruits (for example, oranges and lemons), as well as kiwi and strawberries, are the best sources of vitamin A. C.
REMEMBER: You must peel or wash the fruit (with Amukina) before consuming it, since there is the possibility that it has been in contact with the soil, pesticides, insects or other animals.
Vegetables and 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 or sweet potatoes, are good sources of vitamin A; dark green leafy vegetables like spinach or chard provide folates and vitamins.
REMEMBER: Raw vegetables must be disinfected before consuming them, since the use of untreated organic compost or punctual contamination of wells may have contaminated irrigation waters. Although it was previously recommended to wash vegetables with water with a few drops of bleach, currently it is recommended to use commercial products such as Amukina.
Protein foods
Meat, poultry, fish and seafood, legumes, eggs, soy derivatives, nuts and seeds.
Proteins are very important during pregnancy, as they form the building block of new cells and tissues. In addition to protein, meat and fish provide significant amounts of iron, zinc and other micronutrients. Legumes provide dietary fiber and minerals. Eggs and nuts also provide fat. In that sense, it is recommended to take 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.
REMEMBER: Meat and fish must be cooked well before consuming them. Avoid eating them raw (no carpaccio, steak tartare, sushi.). You eat white meat (chicken or turkey without skin and / or rabbit) more often than red meat. As for fish, eat fish or shellfish a minimum of 3 times a week. One of them, at least, of blue fish: mackerel, salmon, sardine, fresh anchovy, horse mackerel or horse mackerel, or trout. Avoid eating large fish, such as bluefin tuna, swordfish, shark, dogfish, and pike. These fish are not recommended, especially in pregnancy and lactation, due to the high risk of contamination by methylmercury. Regarding eggs, never eat them raw, always well cooked.
Dairy
Milk and derivatives such as cheese, yogurt or ice cream.
Animal milk and dairy are very good sources of protein, fat, and calcium. You should only consume those that are pasteurized.
REMEMBER: Avoid consuming fresh milk and cheeses that you cannot check if they are pasteurized (especially those that are “self-made” from farms, eco-crops, should be avoided.).
In the case of 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 consumption with foods such as soy milk, tofu, legumes and nuts, checking that your levels of iron, vitamin B12 and vitamin D are adequate. The same for cases of intolerance or allergies: talk to your doctor to see how you can adapt your diet to pregnancy.
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