How should diet look like in pregnancy? Include these foods in your menu

Pregnancy brings with it, besides a looming exciting future and a new addition to the family, also a lot of questions. Perhaps the most frequent is - what can and cannot I eat? While some components that formed a common part of our diet, such as coffee, alcohol or raw meat, are obvious taboos, pregnant women naturally want to know also what should be added to the regular diet. Diet in pregnancy should be primarily rich in vitamins and minerals, so simply put, wholesome. Some women have a craving to snack more, others do not gain as much weight in pregnancy as they should. How to achieve the right balance?

Most important substances in the menu for pregnant women

In all cases, meals that are rich in proteins, healthy types of fats, complex carbohydrates or fiber will help.

Diet in pregnancy should contain folic acid in addition to these components. It is recommended in increased amounts already when trying to conceive and brings benefits also during pregnancy. It works as good prevention against neurological disorders of the baby. It is naturally found for example in lentils, chickpeas, white beans, but also oatmeal or spinach.

Also important is iron. In pregnancy, a woman needs almost double the iron than before. This substance ensures enough oxygen, which supplies the baby through blood circulation. Diet in pregnancy should therefore be focused among other things on leafy vegetables, citrus fruits, cereals, poultry meat and eggs.

Calcium undoubtedly belongs among the basic nutritional elements in pregnancy. It is key for the development of strong bones, teeth, muscles and nerves. Good sources of calcium are dairy products, i.e. milk, yogurts, cheeses, but also tofu, some types of fish (e.g. tuna or salmon), also leafy vegetables.

In pregnancy, it is important to maintain strong immunity and exactly in this our old good friend vitamin D helps us. With a low level of this vitamin in a pregnant woman blood pressure increases as well as protein level in urine and other serious health complications threaten, such as reduced fetal growth and premature birth. Sources rich in vitamin D are fatty fish like salmon, mackerel, cod liver and fish oil, also dairy products or vegetable fats.

Exercise for pregnant women

Omega-3 fatty acid, so-called DHA, plays a role in the proper development of the baby's eyes and brain. Studies have shown that omega-3 fatty acids contribute to the prevention of atopic eczema in the first year of the child. A great source of this nutritional miracle, which among other things helps in the fight against prenatal depression, is salmon. Other sources are tofu, almonds and for example hemp oil.

The thyroid gland plays a significant role not only in pregnancy. Its poor function can cause fertility problems, but also damage the fetus itself. Especially iodine helps the proper functioning of the thyroid gland. If a woman does not have enough of it during pregnancy, there is a risk of stillbirth, hypothyroidism or nervous system disabilities. Where do we find iodine naturally? Rich in it are for example dairy products, eggs, but also prunes or sea fish.

You probably noticed that with several important substances that diet in pregnancy should contain, their sources were repeated.

Let's summarize which foods are suitable and beneficial in the menu of a pregnant woman:

• Yogurts - focus mainly on white yogurts. Flavored ones have artificially added sugar. You can sweeten white or Greek yogurt for example with honey.
• Salmon - try it with sweet potatoes.
• Avocado - is full of folic acid.
• Nuts - in the right amount are a vitamin and mineral bomb.
• Carrots - amazing source of vitamin A.
• Eggs - you can prepare them in many ways.
• Kale - you can use it when making pesto instead of basil.
• Oats - can replace flour in various savory and sweet recipes.
• Bananas - are a great source of energy when you crave sweets.
• Sweet potatoes - a little olive oil, paprika and you have tasty fries baked in the oven.
• Quinoa - great side dish to many courses.
• Low-fat milk - you can use it for example to prepare homemade smoothies.
• Dried fruit - for a snack have a handful of nuts and a handful of dried fruit with it.

And how to properly store and thermally process these miracles of nature so that they last long and at the same time do not lose beneficial substances? Tips can be found in this article.

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Source of information: whattoexpect.com, healthline.com
Photo source: shutterstock.com