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what to eat when pregnant | Foods for Pregnancy

what to eat when pregnant

Best foods to eat while pregnant It is important, therefore, that there is a balance between the proteins, vitamins, minerals, carbohydrates and fats that you ingest to achieve good fetal development. why it is important to know what to eat when pregnant to ensure its proper development and optimal health.

At the beginning of pregnancy, the  what to eat during first trimester , your body undergoes a series of hormonal changes so that the pregnancy runs its course. Your calorie needs increase slightly in the  first trimester of pregnancy , just 150 calories more per day

Diet during pregnancy month by month, diet is a matter of great concern to the pregnant woman. It is known that during pregnancy all types of food should be taken, giving priority to carbohydrates , proteins , vitamins and minerals , and reducing the consumption of fats and salt.


The best thing is that this increase comes from foods that provide you with complex carbohydrates such as  pasta,  rice and cereals. meals for pregnant women it is the essential now, since they help maintain muscle activity, body temperature, blood pressure, and proper bowel function.Fruits, vegetables, proteins …

But it is also convenient that these extra calories come from fruits and vegetables, animal proteins

Good iron supply

Also, your baby’s blood system is now fully developed. For this function, your body must have good ironreserves , an essential mineral for the formation of hemoglobin.

what to eat when pregnant: Making good decisions about the foods you eat can help you have a healthy pregnancy and a healthy baby.


Calcium is also important at this stage of pregnancy to guarantee a correct bone development of the baby . Our advice is that you get calcium from food, although if you think it is necessary, you can check with your doctor to add supplements.

Dairy products, nuts, white cheese, green leafy vegetables, and egg yolks, for example, are the foods you should include in your diet starting in the second trimester of pregnancy.

Vitamin D

Vitamin D is essential to absorb calcium adequately,  but throughout pregnancy, and in general throughout life. This vitamin can be consumed through food and supplements, but also by sunbathing. Thus, it is recommended to sunbathe between 15 and 30 minutes a day during pregnancy.

Menu for the best foods to eat while pregnant

 Breakfast menu.

healthy food for pregnancy try enriched cereals (ready-to-eat or cooked) and add fruit. Enriched cereals contain additional nutrients, such as iron, calcium, and folic acid.

If you feel sick, start with a 100% whole wheat toast. Eat other foods later in the morning.

natural Fruits juice some citrus like orange, lemon, apple, grapefruit glass of milk, wheat bread or crisp bread with some butter or margarine and jam from time to time, alternating with cheese, ham, turkey cold cuts, egg or canned fish

Mid morning menu

A cereal and a piece of fruit, A skimmed yogurt drunk and a piece of fruit

Lunch menu

Varied salad of lettuce, lamb’s lettuce, water cress, bean sprouts or alfalfa, Pasta or white rice with tomato and grilled egg or legumes or potato, Low-fat meal (beef, roast chicken, turkey, rabbit, …) roast beef or garnished with seasonal grilled vegetables (asparagus, peppers, tomato, zucchini, spinach, Swiss chard …)skimmed yogurt with sugar, Dessert time fruit.

Snack menu

Water, Milk or plain yogurt, Biscuits, crisp bread or a handful of muesli, Fruit of time, 3 whole meal cookies, a yogurt, whole wheat toast with a slice of turkey breast and burgos cheese.

Dinner menu

Pasta, rice or vegetable soup, Fish or scrambled eggs with asparagus and shrimp and garnish salad, Macedonia fruit, compote or baked fruit, Water, olive oil and side bread, noodle soup, sardines with tomato, tomato and tuna belly salad seasoned with olive oil.

What not eat during Pregnancy

(Avoid raw fish, raw meats, soft cheeses, and deli meats.)

diet during pregnancy month by month These foods can contain bacteria that can be dangerous to the fetus. Do not eat:

Raw fish (for example, in sushi)

One of the prohibited foods in pregnancy is raw and fresh fish or shellfish. Therefore, unfortunately, sushi is not compatible with pregnancy, since, if the fish has not been previously frozen, it  may contain anisakis  It is a nematode worm that passes its life cycle in the digestive system of fish and marine mammals that causes food poisoning.

Soft cheeses such as feta, brie, and goat cheese, unless pasteurized

Precisely to avoid getting listeriosis, most doctors advise against eating unpasteurized cheeses. Especially, soft cheeses, because they are the ones that are more likely to be made from unpasteurized milk and, in addition, have more water, which is a means more prone to the proliferation of bacteria.

Raw or undercooked meats 

like fish and shellfish, eating raw or undercooked meat in pregnancy increases the risk of toxoplasmosis, with the consequent danger to the health of the fetus. And it is that toxoplasma gondii is a parasite that can be transmitted to humans through the consumption of contaminated meat, whether it is beef, sheep or pork. The same does not happen with chicken meat, which, being a bird, does not transmit the disease.


During pregnancy, experts also recommend moderate salt intake to avoid fluid retention . And is that sodium facilitates fluid retention and causes an increase in blood volume that favors the state of hypertension and hinders the work of the heart.

In addition to reducing salt intake, you should also avoid eating those foods that contain it. Therefore, you should not overdo it with the consumption of canned food and you should always read the labels of processed foods, since many additives contain sodium, such as monosodium glutamate, nitrate, nitrite, citrate or sodium sorbate.

Deli meats, deli meats, deli meats and sausages, unless you cook until very hot

Limit caffeine consumption and avoid alcohol.

Drink decaf coffee or tea.

Drink natural or mineral water instead of soda.

Do not drink alcoholic beverages. No amount of alcohol is harmless during pregnancy.

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