What to eat and not eat when pregnant
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Almost everyone agrees on certain products, do not smoke or drink during pregnancy. The harmful substances that can affect your unborn baby can have unpleasant consequences. But it doesn't just stop with cigarettes and alcohol. When someone is pregnant, they are overloaded with opinions and information about products that should certainly not be eaten during pregnancy. But which products should we really not eat during pregnancy? And which products or nutrients can we take a little more of?
Extra nutrients
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You are pregnant, usually very nice but also exciting. You no longer only take care of yourself, but also the miracle in your belly that will develop into a real baby. It is best to take in extra nutrients to allow your child to develop optimally.
Folic Acid
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You should actually start taking extra folic acid if you want to become pregnant. It is recommended to take it until at least the second month of pregnancy, because it is precisely during this period (fertilization period) that folic acid greatly reduces the risk of neural tube defects (an open spine). It is best to take folic acid in the form of a supplement of 0.4 mg per day.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Iron
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Iron is responsible for the production of the red blood cells in our body. It is therefore important to take in enough iron during pregnancy. After all, during pregnancy, our heart has to pump harder to circulate enough blood through our body. With a healthy and varied diet you often get enough intake, yet it doesn't hurt to take some extra iron-containing products every day. Think of a lot of green (leaf) vegetables such as spinach, lettuce and sprouts.
Vitamin B12
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Vitamin B12 also helps in the production of red blood cells, but at the same time ensures proper development of the nervous system. A vitamin B12 deficiency can lead to a folic acid deficiency, which can lead to anemia. You can find vitamin B12 in many animal products such as fish, milk, meat (products) and eggs.
Vitamin C
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Vitamin C aids in the absorption of folic acid. Products with a high vitamin C content, in particular, also retain more folic acid during heating (for example when cooking certain foods such as potatoes and bell peppers) than products with a lower vitamin C content
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
Calcium
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During your pregnancy you need more calcium. Calcium ensures a solid bone structure and strong and healthy teeth. If you are pregnant, it is best to ensure that you consume at least half a liter to 750 ml of milk. Your calcium intake is greatly increased during pregnancy.
Omega 3 fatty acids
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For optimal brain development of your baby you need omega 3 fatty acids. These fatty acids can mainly be found in fatty fish such as (red) salmon.
It is better not to eat some foods when you are pregnant
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Just as your unborn baby can use some extra nutrients, there are also nutrients and certain foods that you should watch out for
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
Vitamin A
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Vitamin A is healthy, but during your pregnancy it is better to avoid taking too much of this. Taking an overdose of vitamin A can have harmful consequences for your unborn baby. For example, it can lead to birth defects. Make sure that you do not consume more than the offered daily amount and do not exceed the threshold of 10,000 IE per day. Again, if you eat well and healthy according to the nutritional triangle, you will get more than enough vitamin A.
Liver
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During pregnancy it is best to be careful with liver and liver products. This contains a high dose of vitamin A, which can have harmful consequences for your unborn baby.
Raw meat raw fish, crustaceans and shellfish
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Raw meat products such as filet american, roast beef, prepared, tartare, chorizo, salami and carpaccio should not be eaten during pregnancy because of the possible parasites it contains. Cook or fry meat and fish completely cooked, so that the parasites are killed. Fish, crustaceans and shellfish can contain the listeria bacteria, so make sure these products are fully cooked or skip them during your pregnancy.
Raw eggs and raw chicken
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It is best not to eat foods containing raw eggs, as well as raw or undercooked chicken during pregnancy. There is a chance that the salmonella bacteria can be found in this, which can make you quite ill. Eggs are also best kept in the refrigerator. Products that you prefer to leave during pregnancy are: bavarois, mousse or homemade mayonnaise.
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25 minSmall dishflour, frozen puff pastry, egg, milk, walnut, mature cheese, paprika, dried Provençal herbs,puff pastry-sticks -
20 minSide dishEggs, lettuce, parsley, olive oil (extra virgin), tarragon vinegar, salt and freshly ground pepper,lettuce with egg dressing -
15 minSmall dishbaking flour, peanut oil, flat leaf parsley,ar'nabit mi'li -
15 minAppetizerScottish salmon fillet, butter or margarine, fresh dill, creme fraiche, dry white wine, arugula lettuce melange, pan tostado,baked salmon with white-wine sauce
Extra nutritional tips during pregnancy
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The basis for nutrition is the same for everyone. Whether you are pregnant or not, make sure you eat according to the nutritional triangle. Be careful with raw, unwashed vegetables, as they can contain listeria bacteria Limit your coffee consumption during pregnancy to a maximum of one cup per day Wash your hands after every meal or preparation Be careful with raw milk (products), because they are unpasteurized and can contain many bacteria Always keep an eye on the expiry date, it is better not to eat products that have been opened in the refrigerator for more than 12 hours