Foods to Eat When You’re Pregnant
The food that a pregnant woman consumes will reflect on her health and the health of her fetus, which will come to life later.
The pregnant woman undergoes many changes during her pregnancy, which is why she has a hard time leaving her old diet and following a diet that suits her current situation and that guarantees her health and well-being. pregnancy because she is the only source of nutrition for her child. What matters is quality, not quantity, that is, eating a healthy diet that provides all the nutrients she needs, as well as the fetus.
For a healthy and balanced diet during pregnancy.
Foods for pregnant women should include the following food groups:
1-Oats :
contains the richest minerals that the body needs, such as calcium, potassium, and magnesium, making it a good source of a healthy diet for the body without a lot of calories. It also contains a high proportion of antioxidants, which makes it very important for the body to protect it from various diseases such as blood, heart disease, and cancer.
2-Wheat :
Wheat is considered one of the foods containing vitamins B6, E, C, B3, B12, propylene, phosphorus, potassium, iron, zinc and copper.
3-Barley :
Contains vitamins that act on healthy and healthy fetal growth. It also contains calcium, potassium, and magnesium, which helps to improve the muscles and nerves of the mother and contains proteins that help repair and grow cells and tissues.
4-Brown Rice :
Gluten-free, light and a major source of carbohydrates that provide energy to the body for longer periods. It also contains a high proportion of dietary fiber and many vitamins, minerals and proteins.
5-Fruits and vegetables :
It is advisable for pregnant women to eat different types of fruits without added sugar, vegetables rich in dyes without added salt and sometimes able to drink fruit juice. In fact, this group provides the body with the necessary vitamins, minerals, and fiber during pregnancy.
6- Water :
One of the most important tips that every woman should pay attention to is to hold 8 glasses of water a day for ordinary people but to maintain 10 glasses a day during the vital period. Helps reduce the sensation of high body temperature and the importance of drinking water to ensure the arrival of food from mother to child, prevention of constipation, hemorrhoids, swelling, tract infections urinary tract and bladder during pregnancy.
7- Protein :
This is one of the most important nutrients in the nutrition of pregnant women, as it provides the necessary growth component for the body’s tissues, including the developing child and placenta, as well as increasing the volume of blood and maternal fluids surrounding the child. During pregnancy, it is recommended to consume 3 to 4 meals containing protein daily. Meat, eggs and other foods, such as legumes, are excellent sources of protein.
8-Fish :
Fish is a good source of protein and other nutrients, but it contains mercury that can be particularly harmful to the fetal nervous system. It is, therefore, preferable to reduce the amount of fish consumed by the pregnant woman.
9-Eggs :
A rich source of protein containing a few calories provides omega-3 to the pregnant woman and is useful for the development of the child’s brain and the health of his eyes. The egg white would be pregnant and would be a source of calcium.
10-Repast Edamame :
Repast Edamame is a popular Japanese dish made from cooked soy. It is useful for pregnant women because it contains protein, it is also determined by the bulges of the stomach. It is a rich source of protein, folic acid, vitamin A, vitamin B, and calcium.
11- Dairy products and their products :
They should be part of the nutrients of the diet of pregnant women because they contain calcium and are directly available, as well as vitamin A and vitamin D, and also contain important proteins that are important for the development of the fetus in the womb of the mother.