Foods pregnant women should eat weekly to have a healthy baby

Most people are aware of what a healthy diet should include. But during pregnancy, the body’s requirements change, which means you need extra protein, vitamins and minerals. In fact, during the second and third trimesters, the body may need an extra 300 to 500 calories a day to meet the caloric needs of the mother and fetus. She will need approximately the same amount of additional calories per day after giving birth during the first few months of lactation.

By analyzing a wide variety of nutrients that are needed during pregnancy, the awesome.club developed a list of foods that pregnant women should be eating week by week.

During the first few weeks of pregnancy, what you eat will serve as a nutritional reserve for you and your baby. Therefore, it is very important to receive all the necessary nutrients. Foods rich in folic acid are right for this stage, as they help with the initial development of the spine. Eating vegetables can also help alleviate morning sickness, as they are rich in magnesium.

green leafy vegetables; eggs; vegetables.

Around the sixth week of pregnancy, your baby’s red blood cells begin to form and your heart begins to beat. At this stage, to help the development process, you should consume iron rich foods🇧🇷 What is found in non-vegetarian foods is easier for the body to absorb. However, if you are a vegetarian, you can speed up the iron absorption process by drinking fruit juices, such as orange juice, which is rich in vitamin C.

dairy products; eggs; meat; seafood.

By the end of the first trimester, your baby’s brain begins to develop faster than any other part of the body. foods rich in omega-3 and DHA at this stage will provide the necessary nutrients to help in this process.

mackerel; sardines; prenatal vitamin supplements containing EPA or DHA.

This is a crucial phase as the baby is developing rapidly. You need a lot of nutrients right now.

Beta carotene and DHA for the eyes:

carrots; potato; spinach; mackerel; sardines;

Calcium for bone development and strengthening:

milk; yogurt; tofu; cheese; sardines;

Vitamin D to facilitate calcium absorption:

sardines; herring; fortified milk;

Zinc for DNA production, repair and function:

Red meat; shellfish; bean; nuts; whole grains; dairy products.

In the final weeks of your pregnancy, there are many foods that should be added to your diet.

Vitamin K to facilitate blood clotting:

Green cabbage; spinach; lettuce; chard; broccoli; cauliflower; cabbage;

Calcium and Magnesium to Strengthen Bones:

milk cheese vegetables avocado banana raspberries

Selenium to improve lung function:

Brazil nuts; eggs; brown rice.

It is very important that you take care of yourself after giving birth. What you eat during this time will affect the nutrients your baby receives through breast milk. Also, it is important that you take care of your own health.

Copper to help reduce inflammation:

sesame seeds; almonds; India walnut.

Beta carotene helps in the development of the baby’s eyes, which continue to develop up to 6 months after birth. Therefore, eating foods rich in this element will allow the baby to enjoy its benefits through breast milk.

High calorie foods are important! Women need approximately 300 extra calories every day during the first few months of breastfeeding, so you should eat enough.

Share this post with all your pregnant friends and relatives and let us know in the comments what other nutrients and foods you consumed during pregnancy.