Diets - menus

Key foods pregnant women should eat week by week


Pregnancy is one of the times when it is easier to change your diet towards a healthier and more balanced one, since psychologically, the woman is wanting to do the best for her future baby, and this begins with a diet that ensures its growth optimal development. Even if you should always choose healthy and varied foods,Finalizing the development of the fetus week by week, we can list some key foods that women should eat during pregnancy week by week and that should not be missing from the woman's diet since the test becomes positive.

!! Congratulations!! The pregnancy test has come back positive: you are pregnant! Perhaps you have many doubts about what to do from now on and, above all, what to eat during pregnancy. Let's start with the first trimester.

- Week 0-8 of pregnancy
Although many women do not discover their pregnancy until near the end of this stage, others will already be suffering from some of its more unpleasant symptoms, such as morning sickness. The most important micronutrient during this stage is folic acid, which although it is usually administered as a supplement, can also be obtained through the diet. Leafy green vegetables such as spinach or chard should not be missing. Broccoli, lettuce or asparagus also contain interesting amounts of this vitamin.

- Week 9-12 of pregnancy
Nausea and vomiting can be key when it comes to eating during these first weeks, and, in addition to foods rich in folic acid, we must include foods that alleviate this discomfort, such as whole grains, lean meat, fish and chicken. nuts or some fruits such as banana or avocado, which contain vitamin B6 and zinc. In addition to vitamin B6 and zinc, magnesium is another of the key minerals to control nausea, and is present, above all, in nuts and seeds.

Read more: [Menus for the first trimester of pregnancy]

We have passed the first twelve weeks of gestation. The nausea may have disappeared, or at least we have been able to reduce your discomfort. Tests and ultrasounds this second trimester will make you connect even more with your little one. And while he grows, you take care of yourself through a healthy and balanced diet.

- Week 13-16 of pregnancy
Once the first trimester is over, folic acid gives way to iron, which becomes a key mineral for the future mother. In addition to being necessary for the formation of red blood cells in the fetus, the mother's blood volume, and therefore iron, begins to increase by leaps and bounds, so we should not skimp on the contribution of this mineral, either heme (from foods of animal origin and assimilable in a high percentage) or non-heme (from eggs and plant foods, such as legumes, but which is assimilated in small proportions). Accompanying non-heme iron in foods rich in vitamin C, such as orange or tomato, facilitates the absorption of this type of iron by cells.

- Week 17-20 of pregnancy
Omega 3 and omega 6 fatty acids are the key micronutrient during these weeks, as the bulk of the developing fetus is located in its brain. These fatty acids are essential for establishing brain connections, as well as being essential for the formation of vital organs such as the retina and the heart. Fish, in addition to nuts and seeds, are the main source of these unsaturated fatty acids and should not be lacking in the pregnant woman's diet.

- Week 21-28 of pregnancy
Once the middle of pregnancy is over, the baby's growth requires a very varied supply of nutrients. In addition to iron and fatty acids, a contribution of beta carotenes (carrot, red pepper…) and vitamin A (egg, milk and dairy…) is necessary for ocular development; calcium and vitamin D (milk and dairy products especially) for the formation of strong bones; other minerals and trace elements such as zinc for the formation of fetal genetic material; and iodine for the proper functioning of the thyroid gland and the neurological development of the fetus.

Read more [Second trimester: how to relieve discomfort]

We are approaching the final moment of pregnancy, there is little left for you to hold your little one in your arms. Now more than ever you have to take care of yourself so that everything goes according to plan.

- Week 29-36 of pregnancy
Approaching the end of pregnancy, the extra caloric intake becomes essential to ensure the growth of the fetus, whose development is already well advanced. It is essential to include proteins of high biological value, in addition to foods rich in calcium and iron. Additionally, vitamin K should not be forgotten, as in addition to facilitating coagulation, adequate absorption of calcium is essential. Good bone health requires not only a supply of calcium and vitamin D, but also vitamin K and phosphorus.

- Week 37-40 of pregnancy
Lung maturation is the last stage of fetal development and selenium (egg and seeds), and vitamins A (egg, milk and dairy products) D (milk and dairy products) and E (olive oil, nuts and seeds) they are essential to achieve it.

Read more [Tricks for the third trimester of pregnancy]

Follow these tips and your baby will grow up healthy in your tummy!

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Video: Foods to eat during Pregnancy - What Should I Eat During My First Trimester - 13 Foods for Pregnancy (November 2020).