What to eat during pregnancy? Foods that nourish mother and baby

Pregnancy is a very important phase in the lives of most women, especially because it is the generation of a new life within the female body. Therefore, it is necessary for women to take good care of their health so that the baby is also in good health, knowing what to eat during pregnancy so that the baby develops healthily.

Therefore, the mother’s nutrition becomes a vital part of the baby’s development, as her body nourishes his. Therefore, it is necessary to know what to eat during pregnancy so that the woman does not have serious complications during childbirth and so that the child is not born with low immunity and prone to deficiencies.

What to eat during pregnancy

The diet during pregnancy should be diverse, with intake of whole grains, fruits, vegetables, milk, fish and lean meats such as chicken. Furthermore, remember that the doctor must always monitor the pregnancy and answer any questions regarding food and supplements.

Still, the ideal is to avoid preparing these foods using a lot of fat. Therefore, cooking using steam or grilling is best, avoiding ultra-processed, frozen foods and ready-to-eat meals.

An interesting fact is knowing that food during pregnancy provides the first memory of taste for the baby. So, this means that the more the mother eats healthy foods and takes vitamins, the lower the chance of the baby being born with a predisposition to obesity or other diseases such as diabetes, as he will have more defenses due to the good nutrition he has had since the womb.

Food during pregnancy: phases

Now, let’s see what to eat during pregnancy according to each stage of pregnancy, as the baby has growth phases that need to be well developed so that he or she is born healthy and strong, in addition to avoiding unusual symptoms.

1st quarter (1st to 3rd month)

Folic acid

This is the most essential vitamin for anyone who wants to get pregnant or is at the beginning of pregnancy, as folic acid helps to form the neural tube in the fetus, which will give rise to the baby’s spinal cord.

• Foods: whole grain bread, rice, leafy vegetables, beans, lentils, meats.

Vitamin A

This vitamin is very important during pregnancy for the formation of the fetus’ vision, in addition to its tissues. Furthermore, it preserves the health of the pregnant woman’s vision.

• Food: yellow and orange vegetables, giblets, egg yolks.

Probiotics

With the hormonal changes in women caused by pregnancy, it is normal for the intestines to slow down. Therefore, probiotics are great for helping to regulate a pregnant woman’s intestinal flora, in addition to reducing the risk of gestational diabetes and urinary tract infections.

• Foods: yogurts, kefir.

Iodine

Iodine is essential in the baby’s brain formation, the child’s future learning capacity and, in addition, it reduces the chance of miscarriages.

• Food: dairy products, watercress, green beans, seafood (for non-allergic patients).

2nd quarter (4th to 6th month)

Magnesium

Magnesium is a mineral that relaxes our body. In short, a magnesium-rich diet during pregnancy is great for preventing pre-eclampsia, diabetes and gestational hypertension, and cerebral palsy if the baby is born prematurely.

• Foods: almonds, chestnuts, brown rice, spinach, kale, avocado, natural yogurt, dark chocolate, salmon.

Docosahexaenoic acid (DHA)

During pregnancy, the mother is able to pass large amounts of this substance to the baby, as it is from the same family as omega 3. It is one of the best foods to eat during pregnancy, as it helps the baby’s growth during pregnancy and improves the quality of vision. of the child and long-term brain development.

• Foods: chia and flaxseeds, soybean and canola oil, fish such as tuna, sardines, salmon and cod

3rd quarter (7th and 9th month)

Docosahexaenoic acid (DHA)

Even at the end of pregnancy, consuming foods rich in this substance prevents postpartum depression and reduces gestational stress.

Vitamin D

The role of this vitamin in nutrition during pregnancy prevents gestational diabetes, in addition, it reduces the risks of childbirth and low baby weight.

• Foods: egg yolks, milk, butter, yogurt, salmon, sardines, tuna, cod liver oil, shitake mushrooms, as well as sunbathing.

Proteins

Finally, in the last trimester of pregnancy, the baby grows a lot. Therefore, the mother’s consumption of proteins helps with this growth, but care must be taken not to gain too much weight by eating sugars and fats.

• Foods rich in protein: red meat, white meat, fish, seafood and dairy products.

Sources: Cedav, Tua Saúde, Conquiste Sua Vida

Images: Boa Forma, Tudo Gostoso, Bebê Abril, Tudo Gostoso, VIX, Dr. Consulta