When you are pregnant, you need a balanced diet menu to meet your needs and those of your unborn baby. This is especially important during the first trimester of pregnancy, as certain nutrients play a crucial role in the development of the fetus.
- Fatty fish (salmon, herring, tuna): they are very rich in omega-3 fatty acids, which are essential during pregnancy as they contribute to the development of the brain and eyes of the fetus.
- Dried fruit: Potassium, vitamin K, fiber, and iron are on the menu, depending on the type of dried fruits consumed.
- Eggs: these are good foods for pregnant women if they are well cooked. They provide good quality proteins and fats to the body. They also provide choline, a nutrient that supports the development of the baby’s brain and immune system.
- Dairy products such as yogurt: They provide calcium and protein to meet the growing needs of the fetus.
- Lean meats such as beef and pork: provide protein for the fetus and are rich in iron and vitamin B, among others. Remember to cook them well before eating them.
- Broccoli: Α true ally for pregnant women, it contains many essential nutrients, including fiber, vitamins A, C, and K, as well as calcium, iron, folate, and potassium. In addition, it is very rich in antioxidants and boosts the immune system.
- Sweet potatoes: These vegetables are very rich in beta-carotene, which is converted into vitamin A by our body. This vitamin helps in the growth and composition of the baby’s cells and tissues.
- Red fruits (raspberries, blackberries, and blueberries): Red fruits the among others, provide water, vitamin C, fiber, antioxidants, and healthy carbohydrates.
- Avocado: It is particularly suitable for pregnant women as it contains high amounts of monounsaturated fatty acids, fiber, folic acid, vitamins K, C, and E, as well as copper and potassium.
Which foods should you avoid during pregnancy?
- Raw milk cheese: raw milk is likely to contain bacteria that are harmful to the fetus, so all raw milk and soft cheeses should be avoided during pregnancy. The good news is that you can eat pasteurized or hard cheeses.
- Liver: Although vitamin A, which is particularly found in the liver, is useful for the fetus, too much of it in the body can be dangerous.
- Soya soy and all its variants (soy milk, tofu, etc.): should be avoided during pregnancy as they are very rich in phytoestrogens.
- Raw shellfish and seafood: although they contain essential nutrients, they carry microbes and pollutants that can contaminate the fetus.
- Meat products/salads: expectant mothers who are not immune to toxoplasmosis should avoid eating raw meats, sausages, and salads (if not very well washed) which can carry the disease.
- Coffee: Studies have also shown that drinking lots of coffee during pregnancy can reduce the baby’s birth weight.
- Alcohol: The food you should ban from your diet if you are pregnant is obviously alcohol, in any form. Alcohol affects the brain of the fetus and can cause mental retardation in the unborn baby.
The above are commonly accepted choices regarding a pregnant woman’s menu. However, in any case, the woman should follow the doctor’s instructions for the sake of her baby, as each organism has its own particularities.
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