If eating healthy is something
that we should aim to do in all stages of our lives, it is incredibly more
pertinent during to maintain pregnancy. Pregnant women should eat healthy for
two.
Pregnant women should
have a varied diet but especially eat the following foods.
FRUIT AND VEGETABLES.
The vitamins, minerals
and antioxidants present within fruits and vegetable are essential for pregnant
women. Vegetables such as spinach, broccoli, watercress, asparagus, romaine
lettuce, brussel sprouts, etc. are fundamental during pregnancy for their
richness in folic acid.
Adequate levels of
this vitamin should be maintained from three months prior to the pregnancy up
to three months into it in order to prevent the emergence of spina bifida.
Nitric fruits such as
oranges, tangerines, avocados, mangoes, red fruits are rich in folic acid.
Other foods rich in
folic acid include soya, walnuts, peanuts, sunflower and pumpkin seeds, etc.
LEGUMES AND CEREALS
Beans, chickpeas, lentils,
bread, wholemeal pasta, brown rice, bran breakfast cereals, etc. prevent
constipation, maintain the energy levels that a pregnant woman needs, and are
healthy sources of protein, vitamins and minerals. All of these foods
contribute to the maintenance of folic acid levels needed by pregnant women.
MEAT AND FISH
Pregnant women need to
primarily consume white meat such as chicken, turkey, etc. It should be cooked
well done to eliminate the bacteria present within them and be consumed two
times a week.
Small oily fish such
as sardines, anchovies, salmon, mussels, squid, etc. have to be consumed two
times per week due to their richness in omega 3, iodine and phosphorous.
Big fish such as red
tuna, swordfish, pike and merlin should always be avoided.
MILK AND DAIRY
The ingestion of these
products should be slightly incremented during the pregnancy in order to ensure
that all calcium needs are.
Cured cheeses and
cheeses made with pasteurised cheese are recommended for pregnant women as
opposed to soft cheeses. These cheeses release liquids that enable the listeria
bacteria to grow, which is incredibly harmful during pregnancy.
EGGS
The immense properties
present within eggs make them healthy for pregnant women.
They have to be eaten
hard boiled or cooked in order to prevent the presence of the bacteria
salmonella, especially in situations where it is unclear if the bacteria has
been eradicated from them. The same applies to mayonnaise and salsas that have
been made with raw eggs.
OLIVE OIL
New studies have shown
that olive oil helps to prevent the emergence of gestational diabetes thereby
making it incredibly important during pregnancy.
We recommend that
fruits, yogurts and nuts are consumed to manage the appetite between meals and
the consumption of sugary drinks and saturated and trans fats should be lowered
or avoided.
Lastly, we recommend
that pregnant women should always be well hydrated and drink a minimum of eight
glasses of water per day depending on the ambient temperature whilst also doing
physical exercise such as walking from half an hour to an hour per day.
Dr J. Hurtado Martínez
Medical Director of
HealthSalus
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