During pregnancy many doubts and questions arise, some of them related to food. And it is that it is a stage of life in which eating well, healthy and healthy has to be a maxim.
Good nutrition in pregnancy will give the pregnant woman enough energy and will help the baby to grow and develop properly.
Pregnancy is a great time to adopt healthy eating habits if you do not have them so far, so we propose a menu for each week of pregnancy.
These menus have been prepared by Cristina Abascal, our expert nutritionist and they try to maintain the balance in the intake of the different food groups.
How will you see our menus are based on the idea that the pregnant woman has to eat 5 meals a day: breakfast, mid-morning, lunch, snack and dinner. In any case, before cooking any of the recipes that we propose, you should read these tips:
- Its convenient that don't eat raw or undercooked foods, especially if you've tested negative for toxoplasmosis.
- You have to wash kitchen utensils very well as well as the food you eat.
- Avoid unpasteurized cheeses and pâtés.
- Try to eat at least one piece of fruit a day.
- Always stay hydrated and, although it is not necessary to force yourself to drink water without thirst, it is advisable not to drink less than a liter of water a day.
|Week 1 - 4|
|Week 5||Week 6|
|Week 7||Week 8|
|Week 9||Week 10|
|Week 11||Week 12|
|Week 14||Week 15|
|Week 16||Week 17|
|Week 18||Week 19|
|Week 20||Week 21|
|Week 22||Week 23|
|Week 24||Week 25|
|Week 26||Week 27|
|Week 28||Week 29|
|Week 30||Week 31|
|Week 32||Week 33|
|Week 34||Week 35|
|Week 36||Week 37|
|Week 38||Week 39|
During pregnancy, the woman should not only follow a proper diet based on natural foods, but should avoid at least 5 foods.
1. Moldy cheeses, as is the case of gorgonzola and roquefort cheese, as well as brie, camembert and chevre, due to its low acidity and high humidity, which favors the cultivation of bad bacteria.
2. Raw or undercooked meats. Meat in these conditions is not indicated by the risk of contracting toxoplasmosis, an infection caused by a parasite found in meat that can cause blindness, epilepsy or mental retardation in the baby. Meat or liver pate is also contraindicated.
3. Eggs During pregnancy it is not recommended to consume raw or lightly cooked eggs because they may be contaminated with salmonella.
4. Blue Fish. Bluefin tuna, swordfish, dogfish, pike and king mackerel are high-fat fish that can contain a dangerous dose of mercury, a heavy metal toxic to neurons. It is most advisable to eat small fish such as sardines and white fish.
Oily fish are rich in omega-3 fatty acids, but during pregnancy you can get these fatty acids in vegetables such as oil and crushed flax, walnut and chia seeds.
5. Caffeine and alcohol. Caffeine is absorbed and reaches the placenta and the fetus, which does not have the necessary enzymes to metabolize it. If the pregnant woman consumes a lot of caffeine, she can put the baby at risk of being born with little weight.
Instead of coffee, it is recommended that the pregnant woman drink infusions such as chamomile, pennyroyal or mint. Alcohol can lead to fetal alcohol syndrome, which leads to facial deformities, heart defects, and mental retardation.
You can read more articles similar to Menus for pregnant women week by week, in the Diets category - menus on site.