Expectant mothers have to constantly think about what they are eating, is it useful for their baby. This situation can be exhausting, especially considering a lot of conflicting information floating around. Useful fish or too much mercury? If you need meat as a protein source or is it too bold? Can I eat eggs, or they have too much cholesterol?
No wonder, if all these reflections, you will lose heart and you will want to eat a chocolate bar to cheer. But don’t do it! Or at least read our article. There are many ways to ensure that you and your baby you both get the necessary nutrients. In this article, experts on nutrition during pregnancy, talk about the products that they deem best. You don’t have to fall in love and have all of these products, just choose what you like.
Eggs during pregnancy
Amazing how many useful substances contained in one egg. And it’s only 90 calories!
In addition to the 12 vitamins and minerals, eggs contain a large amount of quality protein, necessary for pregnant women. The cells of your baby is growing exponentially, and each is composed of protein. Plus, you, as a pregnant woman, also need protein.
Eggs are rich in choline, which provides full physical and mental development of your child as it helps to prevent the defects of the neural tube. Some eggs contain fatty acids omega-3 is important for brain development and vision (often factory producing eggs with the content of fatty acids omega-3, indicate this on the packaging).
And how harmful cholesterol in eggs? It proved that eating saturated fats is much stronger increases the level of cholesterol in the body than foods containing natural cholesterol. Although the eggs a lot of cholesterol, they contain negligible amounts of saturated fat (1.5 grams for one egg).
Nutritionists believe that a woman has no health problems and normal levels of cholesterol in the blood, keeping a balanced diet low in saturated fat, can eat 1-2 eggs a day.
Eggs have other advantages – they are cheap, they can quickly and easily cook different dishes. When you are too tired to cook a full meal, you can just boil hard-boiled a couple of eggs to make an omelet.
Salmon in pregnancy
Salmon is not only rich in high quality protein, this fish is also an excellent source of omega-3. In addition, unlike swordfish, king mackerel, tilefish and shark, salmon contains only a small amount of methyl mercury – compounds that can harm the developing nervous system of your baby. To avoid saturation of the body with mercury, experts recommend during the week eat no more than 340 grams of salmon or other species of fish with low mercury content, for example, light tuna and saithe.
Legumes during pregnancy
Beans, lentils, black beans, speckled beans, chickpeas… The Choice is huge! Out of all vegetables legumes contain exactly the greatest amount of dietary fiber and protein.
You already know how important protein during pregnancy. But about dietary fibers may hear for the first time, as this substance can become your best friend in all nine months of waiting for the baby. During pregnancy slows the work of the gastrointestinal tract, which can lead to constipation and hemorrhoids. Dietary fiber will help to prevent or solve these problems.
In addition, foods that contain dietary fiber, very nutritious. This also applies to beans, which are an excellent source of iron, folate, calcium and zinc.
Sweet potatoes and other orange vegetables during pregnancy
Its orange color of sweet potatoes acquired by the content of carotenoids, plant pigments, which our body converts into vitamin A.
Although excessive consumption of “ready” vitamin a (which is found in animal products: liver, milk, eggs) can be dangerous, this is not true of carotenoids. Our body converts into vitamin a only as much of these substances, as much as he needs. So there is no need to limit in your diet of fruits and vegetables rich in vitamin A.
Sweet potato is also a source of vitamin C, folate and dietary fiber. It can be made of many different dishes.
Carotene (vitamin a) is also found in carrots, pumpkin, tomatoes, fruit trees and some orange fruits.
Popcorn and other whole grains in pregnancy
Yes, you read it right: “popcorn”. He also refers to whole grains. Whole grains are useful during pregnancy, because it is rich in dietary fiber and nutrients, including vitamin E, selenium, and phytonutrients – nutrients of plant origin, which can protect the cells of our body from the harmful effects.
But don’t limit yourself to popcorn and forget about other whole grains: oatmeal, whole wheat bread, buckwheat, barley.
Walnuts during pregnancy
You don’t like fish and eggs, but still want your child received omega-3 acids, which are so important for the development of his brain? Nutritionists advise to try walnuts. This is one of the richest sources of omega-3 acids of vegetable origin. A handful of walnuts will be a great snack or addition to a salad.
Yogurt, fermented baked milk, yogurt during pregnancy
Dairy products are a source of calcium, which is vital for expectant mothers. If you will not get enough calcium with food, it will still come to the child from the internal reserves of your body, depleting your bones and teeth.
Nutritionists believe that the main objective of expectant mothers is to provide a baby with all the necessary nutrients without sacrificing your health. Calcium will help you to save your own bones strong, while formed the bones of your baby.
Dark green and leafy vegetables during pregnancy
Spinach, cabbage, lettuce leaves (chard, lettuce and other) – green leafy vegetables are full of nutrients and vitamins, including vitamins a, C and K, as well as extremely important folate. In addition, it is proved that they are beneficial to the eyesight.
Lean meat during pregnancy
According to nutritionists, the meat is a great source of high quality protein. Choose lean meat, no fat. Among all varieties of meat nutritionists produce beef and pork, as in addition to protein, they contain choline.
Do not eat meat products cooked in a store, or hot dogs. Although they have undergone a heat treatment, there remains a small risk that through these products your child may become infected with bacteria or parasites, such as Listeria, Toxoplasma, or Salmonella.
Colorful fruits and vegetables during pregnancy
Eating green, red, orange, yellow, purple and white fruit and vegetables ensures that you and your child get a variety of nutrients. Vegetables and fruits of each color provide the body with different vitamins, minerals and antioxidants.
There is another advantage of the use of different vegetables and fruits in late pregnancy the baby can taste the taste of food, swallowing amniotic fluid. So if you are already in the womb can acquaint your child with useful taste of vegetables and fruits, there’s a good chance that in the future he will know them and will eat with pleasure.