You are pregnant ? So you’ve probably already wondered about your diet. Do not panic ! This is perfectly normal. This is a period that often leads future mothers to question their habits. So, here is a small list of the top foods to add to your plate for better nutrition during pregnancy.
Special pregnancy diet: Top 10 foods to eat absolutely!
Despite its name, the pregnant women’s diet has nothing to do with rapid weight loss. On the contrary, it’s all about the good things to eat to ensure you have better nutrition during pregnancy. After the forbidden foods, here are 10 to favor for a healthy mother and baby!
Small fish and fatty fish
Rich in essential fatty acids, protein, vitamin D, vitamin B12, selenium and iodine, small fish provide all the nutrients needed to meet your needs and those of your baby. Consume fatty fish such as tuna, sardines, salmon or herring which promote the construction of the baby’s brain thanks to their omega 3 content. Be careful however: raw fish should be avoided during these ten months in order to reduce the risks. infection with anisakiasis.
Lentils for a better diet during pregnancy
Lentils are a reliable source of iron, which is very important during pregnancy. And like all legumes, they are quite satiating and beneficial for the intestinal transit of pregnant women because they are rich in fiber. In addition, they find a place in many easy and healthy recipes.
Delicious and beneficial, the sweet potato is very rich in vitamin A, responsible for the proper functioning of the immune system and the process of cell specialization. It is also an important source of copper and potassium, essential for the proper development of the baby’s nervous system. In addition, it is an excellent opportunity to test various delicious recipes.
To combine well-being and indulgence during these nine months, there’s nothing like dark chocolate. Thanks to the flavonoids it contains, it promotes good blood circulation in the baby.
Oilseeds rich in omega-3
Whole grains are also preferred by pregnant women to provide good calories to their body and that of their baby. In addition, they are an excellent healthy snack for small appetites, usually very common during the first trimester of pregnancy.
Eggs and lean meats
Animal proteins are essential for the proper development and regeneration of body tissues (uterus, placenta, etc.). Packed with amino acids and zinc, eggs and lean meats (chicken, beef, pork) should be eaten every week for a healthy baby. Attention ! These foods must be well cooked to avoid the risk of listeriosis and toxoplasmosis during pregnancy. Ditto for fruits and vegetables which must be carefully washed before consumption.
The lawyers to have a girl
The consumption of certain foods can potentially influence the gender of your unborn child. This is particularly the case of lawyers who allow having a daughter. These fruits are of crucial importance for the proper development of the baby during the first trimester. Rich in folate, they prevent growth retardation and the risk of premature birth. Other foods that help eliminate male sperm include:
- vegan peanut butter
- the cereals
- dark chocolate
To have a boy, on the other hand, we prefer:
- all meats
- salted fish
- fruit juice
- vegetables (except green vegetables)
The green vegetables
If you’re not a big fan of water, you can always count on seasonal fruits and vegetables. Spinach, green cabbage and broccoli are very rich in fiber and antioxidants. They also contain many essential trace elements for the health of mothers and babies: folic acid, potassium, vitamins C, A and K. However, they must be washed well!
Experts advise consuming 3 different dairy products every day. Why ? Rich in calcium, phosphorus, magnesium and zinc, they are essential for the growth of the fetus and the baby’s skeleton. Replace the coffee with a glass of cow’s milk. However, avoid soft, blue-veined and unpasteurized cheeses.
Rich in essential fatty acids such as omega 3 and 6, vegetable oils are very important for baby’s good neurological development by promoting visual maturation. Daily intake of oil is therefore strongly recommended during pregnancy. Perilla oil, rapeseed oil, hemp oil, walnut oil and rapeseed oil are among the most popular with pregnant women.