Ideal for pregnant Menu
Are you pregnant? Congratulations! You are a very important step and certainly want to take care of the best possible way for you and your baby are fine. Within the care you have to have in your pregnancy, nutrition is very important.
For a well balanced diet is necessary to satisfy several requirements: first we have to feed according to our energy requirements, which are higher in the period of gestation. We also need to eat foods that are healthy and give us all the nutrients you need and we must create a meal plan so we can properly choose what we eat.
Nutritionists work with food pyramids that provide guidance to know what to eat according to our needs, so that there is also a pyramid for pregnancy, which divides foods into six groups: grains, fruits, vegetables, meat and beans , milk and other dairy products and oils.
Ideal menu ideas
As you clear the food groups to choose from to create your own menus, but we give you some ideas of a perfect menu for pregnant women to learn what you can feed yourself and start eating healthy.
Breakfast
1 / 2 cup cantaloupe
2 eggs scrambled with mushrooms ¼ cup with 1 teaspoon canola oil
1 slice whole wheat toast with 1 teaspoon light margarine
1 cup low fat milk
Sandwich
1 large apple
1 / 4 cup sunflower seeds
Lunch
1 medium baked potato topped with chili, 3 / 4 cup of beans and 2 tablespoons of grated cheese
1 cup spinach salad with 1 tablespoon of dried cranberries and two tablespoons of light salad dressing
5 whole grain crackers
1 cup low fat milk
Sandwich
1 / 2 cup of carrots with 1 tablespoon light dressing
3 cups of popcorn (includes 1 teaspoon of oil)
Dinner
Half a sliced tomato and 1 / 4 avocado, sliced
100 grams of grilled salmon
1 cup cooked brown rice or quinoa
1 / 2 cup cooked green beans
A multi-grain roll
1 orange
A pregnant woman, on average, should consume between 2000 and 2400 calories, assuming an average weight and texture and physical activity of less than thirty minutes a day. If your activity is higher, you should eat more, but that you can check with your doctor.
How much should I consume each food group?
Grains: the ideal is to consume 1 ½ cups of grain a day. For example, you can eat a slice of bread, a small corn or flour tortilla, or eat 1 cup of grain or rice or pasta. You can choose what you eat grains, the ideal is to be wheat and rice, and if it is comprehensive, the better.
Fruits: you should eat about 2 cups of fruit a day, varying between you choose, whether fresh or canned.
Vegetables: You need to consume between 2 ½ cups and 3 cups of vegetables a day. It is best if you vary the color of the fruit of your choice and go change your menu.
Meat and beans: you should eat about 2 cups of them a day, being about two portions of the size of a deck of cards. Choose lean meats and fish limits up to 3 cups a week (since more amount may expose your baby to an excess of mercury).
Milk, yogurt and cheese: you consume 3 cups per day. You can drink milk, yogurt, or eat cheese, they are a great source of calcium and protein. It is best to consume low-fat varieties.
Oils should consume 6 to 8 teaspoons per day. The best sources are olive oil, fish, avocados, nuts, seeds and olives.