Proteins are the raw material of new cells
Eggs, if you eat them (three a week)
Potatoes
walnuts
Legumes such as lentils, beans, peas
Cheese (preferably lean, two - three slices a day)
Milk (preferably lean and of organic quality, a glass a day) and dairy products like a jar of yoghurt a day. It provides you with additional calcium, which is necessary for the development of your baby's bones and teeth.
Iron is needed for the baby's development
Green vegetables and herbs
Products with wholemeal flour, especially millet flakes and millet and oat flakes
Sesame, also in puree
Apricots and dried figs
If you are deficient in iron, your gynecologist can prescribe capsules as your need for iron doubles during pregnancy. In addition, a glass of orange or grapefruit juice, because vitamin C helps the absorption of iron. It is best not to drink black tea or milk with meals. Both slow down the absorption of iron.
Vitamins and minerals
Eat fresh fruit and vegetables every day. Better if five servings a day. Especially green leafy vegetables. It is rich in vitamins and nutrients, such as vitamin C, iron, iodine and folic acid.
Cook the vegetables lightly to maintain nutrients.
If you eat fish, salmon or cod at least twice a week. If he doesn't eat it, at least use iodized salt. Many products such as bread are also enriched with iodine. Pay attention to the composition.
Fresh food at the table
Stay away from pre-cooked foods. Spoiled or floury fruit, wilted vegetables and rancid nuts have mostly lost their original nutrients.
No to refined foods
White bread
Desserts
sugar
Ready-to-use fruit and vegetables
Saturated fats and used oils.
Drink a lot
Acqua
Herbal and fruit tea
Elongated juices with mineral water and slightly sparkling mineral water to quench your thirst
vegetable juices for small snacks between meals.
You may also be interested in:
- The diet of pregnancy
- Fill up on fruit and vegetables
- Diet during pregnancy
Would you like to know more? Enter the Diet and Nutrition during pregnancy forum
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