Pregnancy is an exciting and challenging time for every woman, and one of the most important factors in a healthy pregnancy is how you eat. The food you choose during this period has a direct impact not only on your health, but also on the development of your child. Here are some tips to make healthy choices and avoid unhealthy foods:
Foods you should use:
1. Vegetables and fruits: Rich in vitamins and minerals, vegetables and fruits are essential for a healthy diet. It is recommended to consume a variety of colors because each color brings different health benefits. Fruits like blueberries, oranges and bananas are great for energy and antioxidants.
2. Healthy proteins: Chicken, fish and lentils are excellent sources of protein, necessary for building new tissues in the baby's body. Fish, especially types that are rich in omega-3 (such as salmon), help develop a child's brain.
3. Carbohydrates: Among simple and complex carbohydrates, the ones that are preferred during pregnancy are the complex ones, especially for the slower digestion time, which cause less stress on the metabolism and digestive organs.
Examples: Quinoa, wheat bread, brown rice, potatoes (including sweet potatoes).
4. Fluids: Water is your best ally during pregnancy. Keep the body hydrated and consume natural juices, such as orange juice, which provides vitamin C and strengthens the immune system.
Foods to avoid:
1. Processed and unhealthy foods: These foods often contain high amounts of sugar, salt and preservatives, which are harmful. Choose fresh and unprocessed foods as much as possible.
2. Alcohol and caffeine: Alcohol and caffeine consumption should be as low as possible during pregnancy, as these substances can harm the development of the child and cause complications.
3. Foods with a high risk of infection: Avoid undercooked meat and undercooked eggs, as these foods may contain bacteria that endanger health.
4. Added sugar: A diet high in added sugar can lead to obesity and gestational diabetes (diabetes of pregnancy). Both of which are harmful to mother and child. Replace sweets with fresh fruit.
A healthy diet during pregnancy is essential to ensure the healthy development of the child and to maintain the health of the mother. Remember, every food choice matters, so make wise choices and enjoy this special trip!
