What are the necessary foods at pregnancy?

Pregnancy Foods

For eating well during pregnancy, follow the guide. All foods given below to eat during pregnancy must vary and alternate and not be subjected to any baby food shortage.

Proteins

Animal proteins are found primarily in meat, fish and eggs. Vegetable proteins are found in cereals and legumes. Each of these foods is a source of different proteins but essential. Therefore, it is advisable to consume animal proteins once or twice per day, fish twice a week. Plant protein can be taken with each meal.

Lipids

You need to consume fat at the beginning of pregnancy; on the one hand they provide energy for your baby, and on the other hand they are necessary for the functioning of the nerve cells. To consume lipids prefer unrefined vegetable fats, e.g., olive oil, canola, sunflower etc., and for animal fats take butter and cream.

Carbohydrates

It is advisable to eat carbohydrates at least once per day because they are a source of energy to the body. Carbohydrates are made up of sugars (glucose, fructose, sucrose, lactose) and starch provided by cereal crops. Therefore eat cereal crops and fruits, because they contain good sugar, vitamins and trace elements. Avoid white sugar content in sodas, candy, cakes and cookies.

Vitamins

A balanced diet normally brings you all the necessary vitamins. However, supplementation with folic acid (vitamin B9) and vitamin D has been proven. For vitamins A & C, you should eat fruits and fresh vegetables. For vitamin E, peanut, almonds, tomato, spinach, green turnip, mango pulp, papaya, broccoli and crab are the best source.

Trace elements

You will need iodine, find in the salt iodized sea fish, but also in dairy products and eggs. For iron, eat meat, black pudding cooked, fish, legumes and vegetables. For zinc, you will find it in whole grains, legumes, fish, red meat and shellfish. Finally eat fluorine, eat mackerel, sardine, salmon, potato, apple, beef, chicken and spinach.

Calcium

Eating three dairy products a day is recommended to ensure an adequate intake of calcium. But you can find calcium also in the following products: almonds, hazelnuts, dried beans, lentils, sardines, cauliflower etc. Some mineral waters also have calcium in it, by reading the label you can find the amount, they must contain at least 150mg of calcium per liter. Finally, you will also need magnesium which can be found in cocoa, nuts, legumes etc.