Tips: How to eat healthy foods during pregnancy
How to eat healthy foods during pregnancy
Make good decisions about the foods you eat can help you have a healthy pregnancy and a healthy baby.
Do not forget breakfast.
Test enriched cereals (ready to eat or cooked) and fruit. Fortified cereals contain additional nutrients, such as iron, and folic acid.
If you feel sick, begins with toasted bread is 100% whole. Eat other foods later in the morning.
Eat foods that contain fiber.
Vegetables and fruits, such as peas, spinach, pears and fig bananas
Whole grains, like brown rice, whole wheat and oats
Beans, such as black or red
Choose healthy snacks.
Fat-free or low-fat yogurt with fruit (opt for those with less added sugar)
Whole crackers with low-fat or low-fat cheese
Carrots with hummus (chickpea puree made with different spices and oils)
Take a prenatal vitamin with iron and folic acid every day.
Iron is needed to maintain healthy blood. Folic acid prevents certain birth defects (birth defects). Ask your doctor or nurse which prenatal vitamin is best for you.
Come 8 to 12 ounces of seafood a week.
Fish and shellfish contain nutrients the fetus needs. Come various seafood 2 or 3 times a week. A 3-ounce serving is about the size of a deck of cards.
The following are healthy choices:
Shrimps and prawns
Tuna with low fat (Yellowfin Tuna)
white tuna (albacore): no more than 6 ounces per week
Avoid fish that have high concentrations of mercury, especially swordfish, tilefish (tilefish), shark and mackerel (king mackerel). Mercury is a metal that can be harmful to the developing fetus.
Avoid raw fish, raw meats, soft cheeses and cold cuts.
These foods may contain bacteria that can be dangerous to the fetus. Do not eat:
Raw fish (eg sushi)
Soft cheeses such as feta, and goat cheese, unless they are pasteurized
raw or undercooked meats
cold meats, sausages, cold cuts and sausages, unless cook until very hot
Limit consumption of caffeine and avoid alcohol.
Decaffeinated coffee or tea making.
Natural water or mineral drinks instead of soda.
Do not drink alcoholic beverages. No amount of alcohol is safe during pregnancy.