A healthy eating habit during the pregnancy!
● Eat a variety of foods in order to achieve all the nutrients you need. The recommended doses include 6-11 servings of bread, cereal, 2-4 servings of fruit, four or more servings of vegetables, four servings of Dairies, and 3 servings of protein sources (meat, poultry, fish, eggs). Consume fats and sweets sparingly.
● Choose food enriched in fiber such as bread, cereals, pasta, rice, fruit and vegetables.
● Make sure you get enough vitamins and minerals in your daily diet. Prenatal vitamin supplements are a great help and should take them under medical prescription.
● Eat and drink at least 4 servings per day of milk or calcium-enriched products, as a way to get 1000-1300mg of calcium.
● Eat about 3 servings of iron-rich foods in order to get 27mg of iron daily.
● Choose at least a good daily source of vitamin C as oranges, grapefruit, strawberries, papaya, broccoli, cauliflower, tomatoes or peppers. Pregnant women need at least 70mg of vitamin C per day for a healthy diet.
● Choose a good source of folic acid daily, as green vegetables, cattle and legumes (black beans, peas, etc.). All pregnant women need 0.4mg of folic acid daily to help prevent defects and malformations such as spina bifida.
●Choose a good source of vitamin A every other day, ie, carrots, pumpkins, sweet potatoes, spinach, beets, apricots and cantaloupe.
Warning: Excessive intake of vitamin A may be associated with malformations of the fetus.
● Choose food enriched in fiber such as bread, cereals, pasta, rice, fruit and vegetables.
● Make sure you get enough vitamins and minerals in your daily diet. Prenatal vitamin supplements are a great help and should take them under medical prescription.
● Eat and drink at least 4 servings per day of milk or calcium-enriched products, as a way to get 1000-1300mg of calcium.
● Eat about 3 servings of iron-rich foods in order to get 27mg of iron daily.
● Choose at least a good daily source of vitamin C as oranges, grapefruit, strawberries, papaya, broccoli, cauliflower, tomatoes or peppers. Pregnant women need at least 70mg of vitamin C per day for a healthy diet.
● Choose a good source of folic acid daily, as green vegetables, cattle and legumes (black beans, peas, etc.). All pregnant women need 0.4mg of folic acid daily to help prevent defects and malformations such as spina bifida.
●Choose a good source of vitamin A every other day, ie, carrots, pumpkins, sweet potatoes, spinach, beets, apricots and cantaloupe.
Warning: Excessive intake of vitamin A may be associated with malformations of the fetus.