Fruits and vegetables in your diet during pregnancy

Posted on April 17, 2014 by john in Pregnancy

Fruits and vegetables in your diet during pregnancy

How do you know what are the best foods for your pregnancy? Is it important to eat fish, or be dangerous because it contains mercury? Need to eat meat, or has too much fat ? And the eggs, will they have too much cholesterol ?

Best fruits during pregnancy

With so much conflicting information is easy to give up eating healthy and finish putting the spoon in a big pot of chocolate ice cream. But read on and you will see that there are many ways to be sure that you include in your diet all the nutrients you and your baby need.

Our nutrition experts have chosen some super powerful foods that will help you have a healthy pregnancy. Include in your meals the ones you like to strengthen your power.
eggs
In addition to containing over 12 vitamins and minerals, eggs are high in protein, which is essential for your pregnancy. The cells of the body of your baby, now grow and multiply at an astounding rate, are made of protein. In addition, your own body needs protein for growth and repair of organs also develop in your body, such as the placenta, uterus and breasts.

Eggs are also rich in choline, an essential for the growth of your baby and the health of your brain nutrient, and that in turn helps prevent neural tube defects. Also, you can buy eggs that contain omega -3 fatty acids, which are important for brain development and vision of your baby. ( The brands that contain omega -3 bring it printed on the box. )

But does not contain too much cholesterol eggs? The truth is that we have been wronged eggs. In fact, consumption of saturated fats (such as those containing butter, red meat cuts with high fat, palm oil, cocoa cream and various processed foods ) is much more harmful than cholesterol in eggs naturally.

If you are a healthy woman with a cholesterol level in normal blood, without fear you can include one or two eggs in your daily diet, nutrition experts say.

In addition to healthy, eggs are cheap, easy and quick to prepare, and very versatile. When you lack the time or energy to cook, a couple of boiled eggs or omelette rich (which can add some vegetables ) are always an excellent choice.

Just make sure you cook them well and avoid foods and desserts containing raw eggs, which may contain bacteria that can cause infections and even cause premature labor.

Read more about the importance of consuming protein during pregnancy
salmon
Salmon is not only a rich source of high quality protein, but is also an excellent source of omega -3 fatty acids. Compared with other fish, has the advantage of containing low amounts of methylmercury, a chemical present in high concentration in many large fish (swordfish, Atlantic mackerel, tilefish, shark ) and is dangerous to the developing nervous system of a baby.

Just remember that although salmon contains small amounts of mercury, such as tuna (bonito ) and canned white pollock, the Food and Drug Administration (FDA, for its acronym in English ) recommended that pregnant women consume a up to 12 ounces of these fish per week to avoid getting too much mercury (3 ounces equals one serving size of a deck or deck of cards ).

Read more about what is safe to eat fish during pregnancy
Beans (beans, beans)
Black, navy, pinto, lentils, chickpeas…many delicious choices of these vegetables have fiber and full of protein!

You know how important protein for a healthy pregnancy, and now introduce you to your new ally during the nine months of waiting : the fiber. During pregnancy, the intestines become a little lazy, increasing the chance of you to suffer constipation and hemorrhoids. Consuming fiber will help prevent and reduce these problems.

Beans, besides having a high level of fiber, are high in iron and folate ( folate vitamin B9 is found in food, and folic acid is the artificial form of folate that is taken in vitamins, pills etc. ), calcium and zinc.

And what is the best way to cook ? Remójalos for at least a couple of hours to hydrate and cook in less time. And, if you let it soak in overnight, better throw water again and rinse before cooking.

A time to enjoy them, serve with foods rich in vitamin C (a glass of orange juice, for example) so that your body better absorb iron containing. As for gas, some say it can be avoided if prepared like mashed.

No matter how you like your beans, always prepare them in double quantity and freeze half. All types of beans store well its taste, texture and properties when frozen, and it is always handy to have some portions in the freezer.

Read more about how to relieve gas and bloating during pregnancy
Sweet potato ( sweet potato, sweet potato )
The orange color comes from sweet potatoes contain carotenoids, which our body converts into vitamin A. Other orange and red vegetables, like carrots, chilies and peppers ( hot peppers ), are also rich in carotenoids. Our body converts carotenoids from vegetables in the vitamin as we need it, or that there is no risk of ingesting excessive amounts of vitamin A.

Sweet potatoes are also a good source of vitamin C, folate and fiber. And, like beans, are very economical and versatile ( and also very rich and appetizers or snacks ). Cook steamed or baked, and give a touch of flavor with a little mojo, garlic, olive oil and fresh herbs. Use them in soups and stews with regular potatoes or in lieu thereof.

Be inspired by this delicious recipe for lamb with sweet potatoes and apples
oats
Oatmeal is a whole grain rich in fiber. It is an excellent source of energy and is also rich in vitamin B1, magnesium, protein and phosphorus, among other nutrients.

Try it as a breakfast cereal, milk and fruit, or use it in the preparation of crushed biscuits, pastries and scones type ” muffins “. Oatmeal is the main ingredient in granola ( toasted oats with dried fruit), which blends well with the natural yogurt.

Eat whole grains during pregnancy is important because they contain lots of fiber and nutrients, including vitamin E, which protect the cells in our body.

In addition to oats, you can include in your diet brown rice, breads and tortillas made ​​with whole grain, quinoa (which contains a lot of protein ) and even popcorn (yes, they are also a whole grain ; ! But consume them without butter or oil, and try not agregarles too much salt ).

These oatmeal cookies and orange ‘ll love and are very easy to make
nuts
If you do not like eggs or fish, but want to make sure of consuming omega- 3 important for brain development of your little one, try walnuts fatty acids. They are one of the best plant sources of omega -3, and they will always come in handy to have on hand this practice and energy snacks ( also blends well with both savory dishes and desserts ).

Store in the freezer so they do not rancid, and enjoy them alone, with raisins or fruit on salads, pasta and vegetables, or mixed with yogurt.

Here are 11 great ideas of simple and nutritious snacks
Natural yogurt
Natural yogurt gives you the benefits of milk more easily digestible form and with the additional advantage of containing active cultures (or probiotics) that help with digestion and can strengthen your natural defenses.

It is an excellent source of calcium, which is vital in your diet expectant mom. If you do not consume enough calcium during pregnancy, your body will remove it from your bones and teeth so you do not miss this mineral to your baby.

Best fruits during pregnancy, Plain yogurt is healthier than those with fruit flavor, which also contain more sugar preservatives, artificial flavors and colors. But if you prefer sweet, try adding chopped fresh fruit or sweeten with a little honey.

Discover 5 healthy substitutes for junk food cravings
Cabbage, and other green leafy vegetables
Cabbage, kale or traditional, it is loaded with vitamins and nutrients, including vitamins A, C and K as well as folic acid important. It is also rich in carotenoids, essential for eye health.

Spinach is not far behind, and its mild flavor and versatility in the kitchen always remain among the favorite vegetables. Try it in stir-fries, omelets, empanadas, quiches, or use the most tender leaves in salads and sandwiches.

To make the best use of these vegetables, it is best to consume them as fresh as possible, preparing them to buy without delay, since as the days pass reduces its nutritional content. Is also a good idea to always have a bag of spinach or chopped kale in the freezer for the preparation of various dishes.

Find out why folic acid is so crucial during your pregnancy
lean meats
Meats provide large amounts of protein and iron, two essential nutrients during pregnancy. However, depending on the cut, they may also contain much fat. The trick is to choose leaner options like steak and avoid fattier ( as many ground meats and poultry skin ).

When buying meat, choose lean cuts (95 to 98 percent fat free ). Avoid, however, cold cuts and sausages, unless they are reheated until steaming hot. Plus they are less healthy, there is a small risk that some bacteria consume can transmit parasites or harmful to the baby, including toxoplasma, or salmonella.

How to get the nutrients your baby needs if you are vegetarian
Fruits and vegetables of various colors
By eating a variety of fruits and vegetables orange, red, yellow, purple, green and white you will be contributing to your diet ( and your baby) a variety of nutrients. This is because foods of different colors are rich in different vitamins, minerals and antioxidants.

In addition, this nutritious rainbow has another important advantage : during late pregnancy, the baby’s ” proving ” through the amniotic fluid all the food you consume, experts say. If your little one starts to taste a variety of healthy fruits and vegetables before birth, increase the likelihood that recognizes and accepts these flavors later.