Do you know the importance of having a good weekly menu for pregnancy? And what are the foods for pregnant women that you should consume often?
A pregnant woman has to eat the necessary nutrients for the correct development of the pregnancy, and sometimes she can get lost among the ingredients that she can and cannot eat.
In addition, there are some ideal foods for pregnant women that are full of vitamins and minerals. Do you know which ones they are?
Lentils are an excellent source of protein, iron, and fiber, essential nutrients for pregnancy.
Combining it with chorizo is not the healthiest option, but occasionally and in moderate amounts, it is not a problem.
Lentils in pregnancy are a balanced, tasty and nutrient-packed recipe.
Broccoli is a vegetable rich in folic acid, vitamin C, calcium and fiber. Ideal for pregnant women, the elderly, children and everyone.
These nutrients are essential for fetal development, bone health, and the immune system.
You can enjoy it steamed, added to salads, or incorporated into stir-fry dishes to reap its benefits.
Enjoy broccoli for pregnant women, with all its nutrients and benefits and in a thousand different recipes.
Cold salads are a refreshing and healthy option during pregnancy.
You can combine a variety of fresh vegetables, such as lettuce, tomato, cucumber and carrot, adding proteins such as grilled chicken or smoked salmon.
Top off the salad with a light dressing and enjoy a nutritious, low-calorie meal.
Among the best foods for pregnant women there will always be any type of fresh vegetable, in addition, in summer they are ideal.
Oats are an excellent source of fiber, iron, and B vitamins.
If you are wondering what is the best breakfast for a pregnant woman, the oatmeal gofio has a multitude of benefits and is an ideal option.
It's a comforting and energizing breakfast that helps keep blood sugar levels stable and promotes digestive health.
You can prepare it with pasteurized milk or yogurt, and add fresh fruits or nuts to enrich its flavor and nutritional value.
For example, if you work outside, you can take some oatmeal weetabix cookies.
Sandwich recipes for pregnant women are an easy option for days when you don't feel like cooking.
Some snack options for pregnant women can be salmon and pasteurized cheese or avocado with cooked ham.
You can use normal bread or whole wheat bread, to your liking. Although, whole wheat bread is more recommended.
It is a very good idea for breakfasts for pregnant women.
Nuts, such as almonds, walnuts, and hazelnuts, are high in healthy fats, protein, and vitamin E.
These nutrients are essential for the development of the baby's brain and nervous system.
Almonds in pregnancy or other nuts can be eaten as breakfast for pregnant women, mixing them with yogurt or cheese.
Be sure to consume them in moderate portions due to their high caloric content.
Fruits are an excellent source of vitamins, minerals, and fiber, and are recommended for all types of people.
Some fruits recommended during pregnancy are:
Fruits during pregnancy also serve as an alternative to remove the craving for sweets.
If you don't know what to eat for breakfast while pregnant or any quick dinner idea, eggs are a complete source of high-quality protein.
In addition, they contain choline, an essential nutrient for the development of the baby's brain, and are an excellent source of vitamin D, iron and folic acid.
It is important to cook eggs thoroughly to reduce the risk of contracting salmonella.
Pumpkin is rich in vitamin A, vitamin C, fiber and antioxidants, a very complete food for pregnant women.
You can enjoy it in soups, purees or even roasted in the oven or in an air fryer.
Pumpkin is also a source of carotenoids, which are converted to vitamin A in the body and are essential for the development of the baby's immune system.
Chickpeas in pregnancy are a source of vegetable protein, fiber, iron and folic acid.
You can incorporate them into salads, soups or prepare homemade hummus.
Also, chickpeas are versatile and can be used as a base for veggie burgers or added to curry dishes.
You can change the chickpeas for other types of legumes such as beans, and they are still just as good.
Salmon is an excellent source of omega-3 fatty acids, which are essential for baby's brain and eye development.
However, it is important to choose salmon that is safely sourced and to cook it properly to reduce the risk of contamination.
Opt for wild salmon and cook it on the grill, in the oven, in an air fryer or steamed.
Salmon during pregnancy is an ideal option but following those recommendations.
Can you drink milk while pregnant? And is oat milk in pregnancy good?
Yes and yes, both options are good.
Milk and oat-based drinks are sources of calcium, vitamin D, and protein. These nutrients are crucial for the development of the baby's bones and teeth.
The only recommendation is to drink only pasteurized milk during pregnancy, which applies to any dairy.
Asparagus is an ideal food for a weekly pregnancy menu because it goes with all kinds of recipes.
In addition, they are rich in folic acid, vitamin C, vitamin A and fiber. These nutrients are essential for fetal development and the general health of the mother.
You can enjoy them steamed, grilled or roasted in an air fryer.
If you don't have an idea to relieve the sweet craving in pregnancy, peanut butter or peanut butter is perfect.
Try to buy a cream that is 100% peanut and no other added ingredients.
Although it is very caloric and should be eaten in moderation, it can be a great source of protein and healthy fats.
Try it on toast, in yogurt (a bowl with these ingredients and oatmeal would make a very healthy breakfast for pregnant women) or mixed with apple pieces.
Although we think that soy and tofu are only vegan foods, the reality is that they have a multitude of nutrients and are ideal for anyone.
A pregnant woman can eat textured soybeans and tofu as they are excellent sources of vegetable protein, iron and calcium.
You can incorporate them into stews, stir-fries or prepare more elaborate recipes.
Chicken and turkey are the best source of protein you can find, plus they are low in fat.
The only thing you should keep in mind is that they must be cooked enough to avoid contagion by bacteria.
You can cook chicken in a multitude of recipes and accompany it with other foods for pregnant women such as nuts or broccoli.
The sweet potato is also known as the second potato and it can be used for practically the same.
Sweet potato in pregnancy helps with vitamin A, fiber and potassium.
It can be used as an accompaniment or as a snack for pregnant women.
Chia seeds contain fiber, omega-3 fatty acids, and antioxidants. They are beneficial for pregnancy due to their contribution of quality nutrients.
They are usually used in yoghurts, salads or cereal bowls with milk or yoghurt.
Like chia, other seeds such as flax or sesame are also a very good option to eat during pregnancy.
Here's an idea for pregnancy breakfasts with chia (oatmeal and pregnancy are great too):