10 foods that cannot be missing from a pregnant woman’s plate

The secret to a woman staying healthy and fit during the nine months, ensuring optimal development for the child, is on the table. In addition to ensuring the baby’s development, some foods help eliminate unpleasant symptoms, such as swelling, insomnia and constipation, and reduce the risk of serious illnesses, such as hypertension and gestational diabetes. Nutritionists Flávia Pinto Cesar, from São José do Rio Preto (SP), and Lara Natacci, from São Paulo, selected ten foods and explain what each one can do for the welfare of mother and baby.

What can’t be missing from your shopping list:

1. Salmon

In addition to being delicious, it is rich in omega 3, which has anti-inflammatory action and protects against hypertension. It also contributes to the neurological, cerebral and pulmonary formation of the fetus and stimulates its growth.

right dose: 1 fillet twice a week, grilled, roasted or steamed.

2. Rolled oats

It contains soluble fibers, which prevent constipation, help control blood sugar levels and prevent gestational diabetes.

right dose: 1 to 2 spoons (soup) with skimmed yogurt, daily, before going to bed, which will avoid drops in blood sugar at night.

3. Milk

A source of calcium, milk is important for the baby’s bone development, the formation of teeth and the regulation of blood clotting, nerve impulses and the baby’s heartbeat. The woman, in turn, protects herself against osteoporosis and pre-eclampsia.

right dose: about 1 liter of whole milk every day.

4. Flaxseed

Its strengths are fiber and omega 6, which lower bad cholesterol, helping to prevent bloating, constipation, excessive weight gain and hypertension. For the baby, it favors brain and retinal development.

right dose: 1 to 2 spoons (soup) per day, crushed in a blender.

5. Sweet potato

Sweet potatoes provide vitamin A, which helps in the cell development of the fetus, as well as bone and tooth growth. It also protects eyesight and boosts the mother’s and baby’s immune system.

right dose: 1 small unit a day, cooked or roasted.

6. Orange

Rich in vitamin C, it has antioxidant action, increases immunity and prevents against flu and infectious diseases. Ingesting it with the bagasse also provides fibers, which help in the intestinal functioning and increase the feeling of satiety.

right dose: 1 glass of juice without sugar or additives or 1 fruit with the pomace, daily.

7. Quinoa

This cereal is ideal for pregnant women, as it has fiber, protein, minerals and vitamins, such as B6, which improves sleep and prevents postpartum depression.

right dose: 1 to 2 tablespoons of quinoa bran daily

8. Beans

It is an important source of iron, essential for the formation of the placenta and the baby’s tissues and muscles. It also contains soluble fiber, which turns into a gel in the stomach, prolonging the feeling of satiety. It also helps to reduce cholesterol and blood sugar levels.

right dose: 1 medium scoop at least once a day

9. Lean beef

Proteins and vitamins are indispensable for the formation of maternal and fetal tissues. Meat also contains vitamin B12, which favors the baby’s cognitive development. Deficiency causes fatigue, memory loss and muscle weakness in the mother.

right dose: 1 portion of 100 grams three to four times a week, grilled, boiled or roasted.

10. Broccoli

It contains folic acid, a derivative of vitamin B that is synonymous with protection during pregnancy. It favors the baby’s neurological development, avoiding malformations in the spinal cord and brain. For women, it combats forms of anemia, cardiovascular diseases and psychological disorders.

right dose: 1 dessert plate daily, steamed, in a salad or sautéed.