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Tips for healthy eating during pregnancy.

A well-nourished mother is able to provide all the nutrients and has a much better chance of bearing a healthy child. The time of pregnancy is one of the best times to adhere to a healthy eating routine, as it is not only the mother who benefits from this behavior, but the baby as well. Although there are some foods that should be avoided, there are those that are especially indicated during this period.

Maintaining adequate nutrition is essential for the baby to develop. A well-nourished mother is able to provide all the nutrients and has a much better chance of bearing a healthy child.

The reduction of risk factors during pregnancy can be achieved through responsible and balanced nutrition. Some of these factors are: Excessive weight gain, gestational diabetes and hypertension.


It is extremely important to have at least three meals a day (breakfast, lunch and dinner), in addition to two healthy snacks. Thus preventing the stomach from being empty for a long time and preventing weakness and fainting. Also, eating enough is important so you don't starve and overdo it at your next meal, which can cause abdominal discomfort—especially during the last trimester.

Foods from the cereal group, such as rice and corn, can be included in meals, as well as tubers (potatoes and cassava). Give preference to what is natural and rich in fiber, vitamins and minerals. The more colorful your dish, the better!

In addition, it is important to include foods rich in vitamins and minerals that are important for the health of the mother and baby in the daily diet, such as:

· Vitamin A: pumpkin, carrots, yogurt, milk, eggs, mango, broccoli and yellow pepper;

· Vitamin B12: dairy products, eggs and fortified foods;

· Omega 3: flaxseeds and oil, avocado, extra virgin olive oil, walnuts, chia and nuts;

· Calcium: dairy products, dark vegetables, sesame and nuts, such as nuts;

· Zinc: beans and nuts such as Brazil nuts, peanuts, cashew nuts and walnuts;

· Iron: beans, peas, chickpeas, eggs, cereals, whole grain bread and vegetables and green leaves;

· Folic acid: spinach, broccoli, kale, asparagus, brussel sprouts, beans and tomatoes.

Finally, don't forget about the good old beans and rice: the typically Brazilian combination is a source of essential proteins for pregnant women.

During pregnancy, the need for energy is even greater, to be able to go through these nine months of fetal development without major difficulties. And let's not forget that the baby will use a good part of its energy to build a new organism, and the energy you normally use for the functioning of your own vital functions. This is why carbohydrate intake is so important for these women, as they are foods recognized as nature's best sources of energy.

However, great care must be taken when it comes to carbohydrates, as their excessive intake can lead to weight gain and the development of gestational diabetes. Therefore, during this period, it is recommended that you consume foods with a low glycemic index and that contain fiber, to increase the feeling of satiety and avoid the urge to eat other foods out of time. An example of food that fits this description are Pecan Nuts, and oilseeds in general. A great choice for moms.


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