What are the 10 essential foods during pregnancy

During pregnancythe female body has to face a series of physiological and hormonal changesthat’s why experts warn about the importance of maintaining a balanced and healthy diet. The good development of the baby and the quality of life of the mother throughout this stage depend on this behavior.

It is that proper nutrition during pregnancy is of vital importance, as it affects the development and growth of the fetus. But, even, he also collaborates in that the the mother does not lose the reserves of her body. In short, it is about maintaining the basic principles of a healthy diet, in which foods from basic groups are combined.

According to nutrition graduate Julieta Lupardo (MN 6858), “during pregnancy there are a large number of physiological and hormonal changes and therefore nutritional needs undergo changes, which must be taken into account”. “We must keep in mind that whatever the mother ingests reaches the baby through the placenta. and its proper development and the arrival of a full-term pregnancy depend on it, ”said the expert from the Halitus Medical Institute.

In this sense, the expert has listed which foods should not be missing in a woman’s diet during pregnancy:

1- lick: Its incorporation must be daily, because it provides calcium. Although skimmed is best, yogurt can be a great snack.

2- Beef: Provides high protein and iron intake, which can prevent anemia, which is common in the second half of pregnancy.

3- fruits: the expert indicated the importance of eating these foods. Citrus fruits, such as orange, tangerine, grapefruit or kiwi, due to their high vitamin C content, help absorb iron, collaborating in the prevention of anemia. Meanwhile, bananas provide potassium, important in the face of cramps in recent weeks.

4- green leafy vegetables: Bring folic acid, which is taken as a supplement during the first trimester. But that’s not all, they provide iron of plant origin and a large amount of fiber, which helps intestinal transit to avoid constipation.

5- Fish: there is no doubt that they are the main source of omega 3 fatty acids. This substance must be incorporated during pregnancy to promote the neurocognitive development of the growing child. The ideal frequency of consumption? Twice a week.

6- Legumes: among the nutrients provided by these “little giants” are, among others, proteins of vegetable origin, iron of non-heme origin which must be associated with a citrus fruit to promote its absorption, and a large amount of fiber.

7- Whole grain pasta, rice, crackers and breads: They are a source of energy for the development of the baby. They must be ingested daily to supplement the caloric needs of pregnancy. Best? Whole grain flours, which also provide fiber, vitamins and minerals.

8- Eggs: both components are ideal for pregnancy. While the white in particular covers protein requirements, the yolk contains iron.

9- cheeses: the best option is the soft ones, to avoid constipation and excess sodium, but also because they are rich in calcium and work well with milk and yogurt.

ten- vegetable oils: whether olive, sunflower or corn, it is ideal that this seasoning is used daily. The best option is to avoid cooking them, so that they remain in the form of unsaturated fatty acids, which are part of all the membranes that the baby develops.

Although she did not include it in the top 10, the expert assured that it is more important than all the previous ones. Everything revolves around water. As indicated, it is essential to always hydrate with this drink, since it provides a good supply of liquids, since the water needs during pregnancy are increased, the mother and the baby must be “satisfied”, and it must also be used for the production of amniotic fluid.

According to Ospedyc’s National Medical Director, Valeria El Haj, “During pregnancy there are nutrients that need special attention and in many cases the amount needed to be consumed is not found in food, c that is why it is necessary to strengthen it with supplements.

In this sense, Lupardo added: “The folic acid it is also known as vitamin B9 or folate. It is a water-soluble vitamin that is necessary for hemoglobin formationand therefore red blood cells.

To be able to consume these nutrients, the following are ideal: liver (cow or chicken), yeast and green leafy vegetables such as chard and spinach, as well as broccoli and asparagus, which contain a lot of them. considerable.

In addition, the nutritionist pointed out that “the folic acid It can be ingested in three ways: synthetic (as a supplement), natural from food, or synthetic from food (through foods fortified with it). »

“Folic acid is lost in cooked foods by boiling them in large amounts of water and in foods stored at room temperature,” Lupardo explained, adding, “That’s why the best way to preserve it is : on the one hand, place the food in the refrigerator and on the other hand, cook the vegetables by boiling them with small amounts of water so that the food absorbs the water and the vegetables do not have not to be drained and, in turn, the cooking time is not very long.

Finally, El Haj listed the foods to avoid during pregnancy, among which he pointed to raw milk cheeses, raw or undercooked meat, sushi or raw fish, alcohol and tobacco, sausages and raw eggs. He even advised to “reduce the consumption of caffeine and soft drinks”.

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