Four tips to take care of you during your pregnancy

for Baia Food en Feb 11, 2017

If you're pregnant, this is the post for you. You're probably overwhelmed by the amount of information about what you should and shouldn't eat, what to do to avoid nausea, how to avoid gaining excess weight, etc. Here are a series of key nutrition tips to ensure your health and that of your baby.

Green, I love you green

Vegetables are the most abundant source of nutrients, vitamins, enzymes, antioxidants, and essential minerals, so including them in your diet daily is essential during pregnancy. Spinach, kale, chard, watercress, arugula, broccoli, etc. are very beneficial for their magnesium, calcium, vitamins K, C, riboflavin (vitamin B2), and most importantly, folate (vitamin B9 or folic acid in its synthetic, more difficult-to-absorb form).

Folate prevents neural tube defects in newborns, Help in cellular function and tissue growth, so if you are or want to become pregnant, make sure you eat enough folate-rich foods every day.

Spirulina It is another excellent source of folate in a form that is highly absorbable by the body, as well as avocado, legumes and egg yolk.

Protein

Key to forming essential tissues such as skin, muscles, bone marrow, and tissue. Because of this macronutrient's essential role in cell development, it's very important to eat protein-rich foods during pregnancy. But not all proteins are created equal. Avoid overindulging in red meat and dairy, and try to balance your intake with more alkaline sources rich in fiber and minerals, such as flax seeds. hemp (also very rich in calcium), legumes, nuts and spirulina.

Green smoothie

Fats

Don't be afraid of gaining weight by eating good fats. They are essential for your baby's brain growth, development, cell regeneration, and the absorption of fat-soluble vitamins (A, D, E, and K). Fish rich in Omega 3, such as salmon (preferably wild), sardines, and anchovies, as well as chia seeds, are essential for your baby's brain growth, development, cell regeneration, and the absorption of fat-soluble vitamins (A, D, E, and K). and hemp, the ORGANIC ACAI (rich in essential fatty acids), walnuts, almonds, avocado, and cold-pressed virgin oils (coconut, olive) should be part of your diet.

Slow-absorbing carbohydrates

After digestion, carbohydrates are converted into sugars, which cross the placenta, providing the baby with energy. The key is to avoid refined carbohydrates and focus on whole grains to ensure a slow and sustained release of glucose into the blood. This prevents the risk of blood sugar level changes in both mother and baby.

Oats, brown rice, quinoa, sweet potatoes, etc., in addition to being an excellent source of carbohydrates, provide fiber, which, along with good hydration, will prevent the common constipation of pregnancy.

Your body spends nine months "building a human" and needs you to give it the best possible nutrition to do so. For your postpartum recovery, as well as during breastfeeding, the eating habits you have during pregnancy are very important. Remember, don't count calories, but nutrients. The nutritional density of a handful of dried fruit or goji berries It will always beat a bag of chips or a commercially prepared bun by a landslide. Forget about "empty" calories and take care of yourself and your baby.

Ensalada de quinoa