Find here a list of meals that you should include in your diet to have a safe and healthy pregnancy

If you are pregnant, you know that proper nutrition is vital for your health and your baby’s. Find here a list of foods that you must include or eliminate from your diet to have a safe and healthy pregnancy.

Leer  en español: Alimentos que ayudan a tu bebé durante y después del embarazo

What should you eat?

Nuts: according to Babycenter, nuts are the best vegetable source of omega-3, important acids for the brain development of small children. In addition, the omega helps reduce the risk of preeclampsia in the mother and helps the baby’s vision and brain to develop better.

Eggs: this food contains high amounts of protein, necessary for the formation of baby cells and for the growth and repair of the mother’s organs. In addition, the eggs have an essential nutrient for the functioning of the brain: the hill. According to a National Institutes of Health publication, pregnant women with low choline levels have a 4-fold increased risk of giving birth to a baby with neural tube abnormalities.

Avocado: this fruit is loaded with folic acid, also known as vitamin B9. This vitamin should be consumed during the first months of pregnancy, as it is essential for the formation of the brain and the nervous system of the baby, helping to prevent malformations or congenital defects.

Natural yogurt: being an excellent source of calcium, it prevents the mother’s organism from extracting it from its teeth and bones so that the mineral does not lack the baby. It is more recommended than flavors yogurts because it does not contain so much sugar and preservatives.

Lean meats: red meat is rich in choline, iron and B vitamins, all essential nutrients in the diet of a pregnant woman. According to a study by the Chilean magazine of Nutrition, pregnant women who suffer from anemia have 2.66 times more risk of having a premature birth and 3.1 times more risk of the baby being born with low weight. Therefore, consuming red meat during pregnancy or taking iron supplements is important to prevent complications and later problems.

Green leafy vegetables: these vegetables stand out for their high content of fiber, vitamin K, vitamin C, vitamin A, folic acid, iron, and other minerals. Among them, we can find vegetables such as kale, purslane, spinach, broccoli or Swiss chard.

What should you not eat?

Artificial Sweeteners: according to a study published in JAMA, the most recognized pediatrician publication in the United States, consuming an artificially sweetened beverage a day during pregnancy increases twice the probability of having an overweight baby. However, you can ingest sweeteners such as saccharin, sucralose, and stevia because they are the safest.

Decaffeinated coffee: according to the WAPA magazine, you should not drink caffeine or yerba mate. It is best to drink decaffeinated coffee to prevent the heart and respiratory rate of the baby from increasing. This can be generated by taking more than 150 mg of caffeine.

Latin American Post | Luisa Fernanda Báez
Copy edited by Marcela Peñaloza