Pregnant women have special nutritional needs. With these foods you will make sure you get everything you need for you and your baby.
Many useful tips about nutrition for pregnant women can be found on Easytobemom.
It contains many interesting nutrients for you. First of all, it is a source of protein (about 4 g per 100 of product) that is needed to meet the growth needs of the fetus, placenta and maternal tissues.
Another soy product, tofu, can provide you with extra protein.
In addition, yogurt contains digestive bacteria that reduce the risk of complications such as pre-eclampsia, gestational diabetes, vaginal infections and allergies.
It also provides you with choline, an essential nutrient that is classified among the B vitamins. It is necessary for the formation of the brain and the neural tube.
Legumes are excellent sources of fiber, protein, iron, folic acid and calcium. They are nutrients whose needs are especially increased in pregnant women.
Chickpeas are highly recommended thanks to their composition: 200 grams of hummus provide 8 g of fibre, 10 g of protein, 3.2 mg of iron, 100 mg of calcium and 120 mcg of folic acid, among many other minerals and vitamins.
If you are not used to eating legumes on a daily basis, alternate whole chickpeas with the more digestive hummus, the chickpea paste that is quickly prepared in the mixer with cooked chickpeas, olive oil, a little tahini (sesame paste), lemon juice and paprika (sprinkled on the surface). You can add cumin or coriander.
Sweet potatoes are very rich in beta-carotene, an antioxidant pigment that is transformed into vitamin A as the body needs it.
This vitamin is essential for the growth and differentiation of most cells and tissues. It is therefore very important for healthy fetal development.
A 150g serving provides all the vitamin A you need. It also contains fibre, which fights constipation and keeps blood sugar under control.
Other foods rich in beta-carotene are mangoes, dried apricots and pumpkin.
Most people, including pregnant women, do not get enough omega-3s in their diet.
These fatty acids are essential during pregnancy to build the neural tube, brain and eyes of the fetus.
Flax oil is one of the richest plant foods in alpha-linolenic acids, the “father” of the omega-3 fatty acid family.
This food is fundamental in the diet of vegetarians, but it is also recommended for omnivorous pregnant women who must moderate their consumption of omega-3 sources such as tuna and salmon, due to their contamination with heavy metals such as mercury.
Other highly recommended sources of omega-3 are nuts and chia seeds.
Broccoli and other dark green vegetables, such as kale and spinach, contain many of the nutrients that pregnant women need: fiber, vitamin C, vitamin K, vitamin A, and calcium
In addition, broccoli and leafy vegetables are rich in antioxidant plant compounds, such as sulforaphane.
A high intake of green vegetables is associated with a reduced risk of low birth weight.
Water with cucumber
During pregnancy, the blood volume increases to 1.5 litres. This is why pregnant women have an increased need for water.
Symptoms of mild dehydration include headaches, anxiety, tiredness, moodiness and reduced memory.
In addition, water consumption prevents constipation and reduces the risk of urinary tract infections. Both problems are common during pregnancy.
General guidelines recommend drinking at least 2 litres of water a day, but the amount you need varies from person to person.
Keep in mind that this amount includes infusions and other drinks you may have, besides water.
A good idea is to always have a bottle of water with you (better glass or steel than plastic) and take sips without waiting to feel very thirsty.