During pregnancy it is essential that you take care of your diet and make sure that your diet is balanced and varied, as nutritional requirements change and health problems could occur, both in the mother and the baby.
Today we tell you what foods should not be missing from your menu if you are pregnant, and we give you ideas on how you can prepare them in the kitchen so that their consumption is healthy, rich and nutritious.
Green leafy vegetables
Dark green leafy vegetables such as spinach, green asparagus, broccoli, chard, watercress or lettuceFor example, they are the foods that have the highest concentration of folate or folic acid, a fundamental vitamin during pregnancy.
Because they are important? Folic acid is very important during pregnancy because it helps prevent defects in the baby's neural tube. Although it is essential that you take folic acid supplements in pills, you should also take care of your diet with foods that guarantee you a natural contribution of this important vitamin.
How to add them to the diet? Vegetables are very simple to incorporate into the diet as an accompaniment to other dishes in the form of salads, but you can also consume them cooked. Of course, it is important to keep in mind that folic acid is heat sensitive, so it is lost with heat and certain forms of cooking. In this regard, it is best to opt for cooking techniques such as steam or microwave.
In Babies and more The 24 most recommended foods during pregnancy but which are always beneficialCarrot
Although in the diet of the pregnant you should not miss vegetables of all colors, carrots deserve special mention for the many properties they contain and their important health benefits.
Because they are important? They are a source of vitamin A and carotenes that are required for skin, hair and visual health as well as for the growth and healthy development of the baby in gestation.
How to add them to the diet? It can be eaten raw, with or without skin (in the latter case its correct previous washing being essential) or incorporating it into any type of salting. But in addition, carrots can be included in any stew or as the main ingredient in hot or cold creams, and desserts such as cakes and biscuits. Direct to the Palate offer endless recipes with carrots, each one more exquisite.
Red pepper
Red pepper is a food of valuable nutrients, many of them with antioxidant effect. But above all it stands out for its high content of vitamin C.
Because they are important? Vitamin C will not only help strengthen your immune system, but also abhor calcium and iron that are so important at this stage of life.
How to add them to the diet? You can consume them raw (always well washed), although also cooked. Take advantage of all its virtues by taking it together with iron sources of vegetable origin, such as legumes or green leaves. Another option is to eat roasts, which is a perfect companion for any dish.
Vegetables
Legumes such as lentils or chickpeas, are a source of fiber and vegetable proteins for the body, but also important sources of folic acid, iron, iodine and zinc.
Because they are important? Folic acid is very important during pregnancy as it helps prevent congenital defects in the baby's neural tube. On the other hand, zinc is essential to strengthen defenses. Regarding the fiber they contain, it is an ally food for intestinal transit.
How to add them to the diet? You can include them in a lot of dishes, such as traditional stews, hummus, purees or creams or cold salads.
Avocado
Avocado is a fruit with many beneficial properties for health that deserves a separate mention. It contains fatty acids, vitamin K, fiber and also a great contribution of folic acid. It is the perfect ally during pregnancy!
Because they are important? The fatty acids it contains are essential in the pregnant woman's diet as they contribute to the neurological development of the baby. Other exceptional qualities of this magnificent fruit is that it helps reduce cholesterol and triglycerides and improves the immune system thanks to its high carotenoid content.
How to add it to the diet? This fruit is very versatile, and its flavor and texture allows you to taste it both in salty dishes (for example, in salads or toasts), as in desserts or smoothies.
Banana
The banana is source of complex carbohydrates, with natural sugars that are accompanied by fiber and therefore can calm the craving for something sweet in a healthy way.
Because they are important? Banana also offers substances with a prebiotic effect that can benefit the intestinal flora and thus help prevent or reverse constipation. It is also an excellent source of potassium that will help you fight the dreaded muscle cramps.
On the other hand, the banana helps reduce cholesterol levels, fight depression, minimize heartburn (so common during the last stage of pregnancy, especially), and prevent anemia, thanks to its high iron content .
In Babies and more29 foods that will help you avoid constipation and recipes to prepare themHow to add it to the diet? Consume the piece as is, or include the banana in recipes for cakes, muffins or cake.
Apple
Surely many of you have heard the association that is popularly made between eating apples and have good health, and is that this fruit, which we can find throughout the year, has endless properties for our body.
Because they are important? The apple has a high water content, so it is perfect for hydrating the body (remember the importance of maintaining proper hydration during pregnancy!), Reduces fluid accumulation and prevents muscle cramps. In addition, it is an excellent source of fiber, helping to prevent constipation.
How to add it to the diet? Consume the piece as is, or include the apple in cake recipes, compote to add to your breakfast toast, or roasts, to put a sweet and healthy dessert to your meal.
Blueberries
Cranberries are a typical summer fruit with great health properties, and especially beneficial in pregnancy.
Because they are important? They stand out for their antioxidant power, their fiber content and their high contribution of vitamins A, C, B1, B2, B6, E and minerals such as iron, magnesium, calcium or phosphorus. In addition, consumed daily are perfect to prevent or combat urinary infections, so frequent during pregnancy.
How to add them to the diet? Combine this delicious red fruit with a natural yogurt or whole grains, and enjoy all its benefits. You can also make some tasty pancakes for breakfast, incorporate them in the salad or prepare a healthy ice cream.
Raisins
Raisins, like other dried or dehydrated fruits, have a reduced aqueous content and concentrate many of the nutrients present in the fresh fruit.
Because they are important? They have anti-inflammatory properties and are very useful for preventing or reversing constipation. Among the minerals they have include calcium, potassium, iron (1.9 mg per 100g) and magnesium, and also have a minimum of vitamin C.
How to add them to the diet? You can eat them as a healthy snack or mixed with cereals for breakfast. You can also add them in salads, couscous or pudding, or make sweet rolls and desserts.
Citric fruits
Citrus fruits, such as orange tangerines, grapefruit, lemons or limes, stand out especially for their aroma, juiciness and freshness. They are the perfect snack to calm hunger and thirst, and provide multiple properties for pregnancy.
Because they are important? Including these fruits daily in your diet will provide you with a large amount of fiber and vitamin C, helping to improve intestinal transit and strengthening the immune system. In addition, they are a source of calcium, carotenes, vitamin A and potassium.
If you are low in iron (something very common at this stage) always take the supplement indicated by the doctor accompanied by citrus fruits to achieve greater absorption of this mineral.
How to add them to the diet? In addition to consuming it as a piece of fruit, without more, citrus fruits combine with a wide variety of dishes, such as roasts, salads or ceviches. You can also include them as the main ingredient in the preparation of salty cupcakes, and of course in juices or sweet desserts.
Nuts
Nuts such as almonds, walnuts or cashews They constitute the perfect and healthy snack during pregnancy, due to its many beneficial properties for your health and pregnancy.
Because they are important? They are a source of quality fats, among which monounsaturated and polyunsaturated fatty acids stand out, among which is the omega 3 that is so important in pregnancy. They also contain vegetable calcium, fiber, protein, potassium, vitamins, and important levels of iodine, folic acid and zinc. On the other hand, almonds are an excellent source of iron.
How to add them to the diet? The nuts that you incorporate into your diet should be natural or roasted, and the most comfortable and quick option is to take them as a snack or in salads. In Vitónica they offer us more ideas to consume nuts in a healthy way.
Seeds
The Chia, flaxseed, sesame or sunflower seeds They are excellent foods to incorporate into the diet, especially during pregnancy because they contain endless properties.
Because they are important? Chia seeds, for example, provide omega 3 of vegetable origin (a highly recommended option for pregnant vegetarians). They are also a source of potassium, vitamin E, zinc, vegetable proteins, fiber, calcium and folic acid.
How to add them to the diet? Try mixing them with a natural yogurt or incorporating them into salads. You can also make pudding recipes, cookies with seeds, rolls, or even refreshing drinks.
Whole grains
Unlike refined cereals, which we should reduce in our usual diet, whole grains or derivatives of whole grains have greater benefits for our health. Therefore, we recommend including grains such as quinoa, brown rice or whole wheat bread.
Because they are important? Whole grains have much more fiber, vitamins, minerals and proteins, being therefore a food of very good quality and with beneficial effects on the body. In pregnancy they are also the perfect ally to combat and constipation.
How to add them to the diet? Substitute white flour for whole wheat flour to prepare biscuits, healthy mug cakes or homemade breads. As for brown rice, you can add it to salads, stews or sauteed. With regard to quinoa, you can incorporate it into the diet in so many ways that we leave you a list of healthy recipes that you will surely love.
Oats
Special mention deserves oatmeal for being one of the cereals with more properties and nutrients; Perfect to incorporate into the diet since childhood, and of course in pregnancy.
In VitónicaEverything about oatmeal: properties, benefits and its use in the kitchenBecause it is important? Oatmeal stands out for its richness in fiber, folic acid, zinc and potassium, necessary for the body of the pregnancy. It is also a source of minerals such as calcium and iron.
How to add it to the diet? The oatmeal admits numerous forms of cooking, from traditional energy bars, cookies or biscuits, to salty recipes such as soups or hamburgers.
Salmon
Among the fish that should not be lacking in the diet of the pregnant woman, salmon is one of those that contain the greatest properties. In addition, since it is not a large fish, the chances of having mercury are minimal.
Because it is important? It is a blue or fatty fish, which contains appreciable amounts of omega 3 fatty acids, which is so important in pregnancy for the proper development of the baby's brain. It is also a source of vitamin D, calcium and potassium.
How to add it to the diet? You can prepare it in snacks, salads, frosting, baked or in stews. It also supports other cooking techniques such as iron or steam. The only precaution you should take is not to consume it raw.
Seafood
Crustaceans like prawns, crayfish or shrimp, mollusks like clams or mussels, and cephalopods like squid, sepia or octopusThey are perfect foods to include during pregnancy, as they provide endless health properties.
But it is important to reduce its consumption to a maximum of three or four pieces per week, as well as to flee from large species (lobsters, for example), because they can contain mercury, harmful during pregnancy.
In Babies and more When to introduce seafood in the children's dietBecause it is important? Seafood is rich in protein, which helps muscle development, and is especially rich in iodine, contributing, in addition, to regulate cholesterol, process carbohydrates and strengthen hair, skin and nails. Another of its important properties are omega 3 acids and vitamin D, which help fight depression.
How to add it to the diet? When it comes to seafood, it's important Do not consume it raw, or suck the heads of crustaceans, because they can contain cadmium. Seafood admits endless forms of cooking (Seafood in the children's diet: tips and suggestions for its preparation and consumption), such as steamed, grilled, in stews, rice, sauteed, salads and fried foods, although this The last option is better limited by its high fat content.
Eggs
Eggs offer 100% protein in their white, while in the yolk we find, in addition to proteins, quality fats for the body, among which monounsaturated fatty acids stand out.
Because it is important? In addition to all this, eggs are a source of vitamins of group B (among which is folic acid), vitamin A, carotenes, vitamin D (very helpful to facilitate calcium absorption), minerals such as phosphorus and potassium, and excellent source of iron, essential for a healthy pregnancy.
How to add it to the diet? There are so many ways to cook this food, you will surely find the one you like best. From traditional tortillas or broken eggs, to scrambled, stuffed, poached, cooked in salads, baked or even in yogurt.
Milk and dairy products
Cereals, legumes, vegetables ... there are several foods that contain calcium, but milk is, according to experts, the main and best source of calcium, both for the high levels it contains and for its high bioavailability.
Because it is important? Our body needs calcium to function properly, but calcium during pregnancy is essential for the baby to form its bones, teeth, heart, coagulation systems and muscles.
In addition, milk contains vitamins A, B2 and B12, vitamin D, minerals such as sodium, magnesium, potassium or phosphorus, carbohydrates (lactose), high quality fats and proteins, essential for tissue development and organs
How to add it to the diet? It is very comfortable and easy to incorporate milk into the diet in the form of a glass, plain yogurt or a portion of cheese, for example.
In Babies and more18 foods that are prohibited during pregnancy and may harm your babyOlive oil
Among the different types of oils we can consume, the extra virgin olive oil is one of the most advisable for its richness in monounsaturated fatty acids beneficial to the body and also for its richness in antioxidant polyphenols.
Because it is important? Extra virgin olive oil offers benefits on cardiovascular health, reducing triglyceride and cholesterol levels. It has omega 3, polyphenols and vitamin E, and has a powerful anti-inflammatory effect.
How to add it to the diet? Use the oil to make all kinds of dishes, both sweet and savory. To consume it raw, add it to salads in the form of healthy dressings, gazpachos and salmorejos, or a splash on a breakfast toast.
