Fruits and vegetables are loaded with essential nutrients and fiber, and are an essential part of any healthy diet. That is why they should appear in abundance in your kitchen during pregnancy.
Eat a slice of melon or a few strawberries as a snack or snack and you will be giving your baby vitamins and minerals important for growth while keeping you healthy. Enjoy it with a little protein, such as yogurt or cottage cheese, and you'll have instant energy for the whole afternoon.
Among the essential vitamins that come from this food group are beta-carotene, which your baby needs for the development of its cells and tissues, vision and immune system; Vitamin C, crucial for the bones and teeth of your little one, as well as the manufacture of collagen in your connective tissues; Potassium, which helps control blood pressure; And folic acid, which helps prevent neural tube defects and helps the baby to have a healthy weight at birth.
The fibers that contain fruits and vegetables also bring a number of benefits to the body, including the proper functioning of the intestines. This helps prevent constipation and hemorrhoids, which are two common discomforts during pregnancy.
How much do you eat
Whenever possible, try eating 2 cups of fruit and 2 1/2 to 3 cups of vegetables a day. Here are some examples of what counts as a cup:
1 cup raw or cooked vegetables
2 cups raw salad leaves (or 1 cup salad leaves with 1/2 cup other vegetables)
1 cup raw, canned or frozen fruits
2 medium bananas or 1 large banana
1/2 cup of dried fruit
1 medium to large fruit (1 large orange, 1 medium pear or grapefruit, 2 large plums, 1/2 large apple)
1 cup of juice containing 100 percent fruits or vegetables, or a mixture of fruits and vegetables
To get the most out of fruits and vegetables, include many green leafy vegetables, and look for varieties of all colors, making sure to include dark green (cabbage, spinach, broccoli), deep yellow (chili or chili, some pumpkins, Peach), orange (pumpkin, papaya, melon cantaloupe), purple (cabbage and purple onion, grapes, plums, cherries, blueberries) and red (strawberries, raspberries, chili, tomatoes).
Also try to include vegetables in your menu two or three times a week.
There is nothing like fresh fruits and vegetables, but it is okay to consume frozen or even canned varieties (avoiding, however, fruits in very sugary juices). And try to go beyond bananas, apples and oranges. Here we suggest other possibilities full of flavor and vitamins.
Excellent fruit choices:
Apricots
Blueberries
Melon cantaloupe
Cherries and sour cherries
Grapefruit or grapefruit juice
grapes
Guavas
Kiwi
mango
papaya
pear
khaki
Pineapple
Raspberries and blackberries
Strawberries
Mandarins
watermelon
Excellent choices of vegetables:
asparagus
avocado
beet
Chilli
broccoli
Endives the endive
Peas fresh or in pods (peas)
Dark green leafy vegetables (cabbage, spinach, chard)
parsley
pumpkin
Sweet potato
tomato
Simple ways to include more fruits and vegetables in your diet
Ready to go: Always have fruits and vegetables washed and ready to eat, so it is easier to grab a handful as a snack.
Mixes: Prepare dishes that include several different vegetables, such as sofritos, omelettes and salads (and also a fruit salad).
Make them tastier: Bake or roast vegetables on the grill to accentuate their flavor.
Use the leftovers: Prepare a larger amount of vegetables to serve as a companion and use the next day as a salad (steamed broccoli, serve half as dinner companion, and eat the other half as a salad the next day. )
Garnish your taste: Prepare a low-fat dressing to serve with fruits and vegetables, or simply put them in plain yogurt.
Have them by hand: Add to your salad a little fruit in finite slices (apples, pears, oranges, strawberries and grapes are very rich, as are mangoes).
Discover the power of herbs and spices: Enhance the taste of vegetables, try different types or use your favorites.
Keep them handy: Keep fruits in view in the refrigerator, not in the background or behind other foods. Some fruits - bananas, citrus fruits, stone fruits such as plums, peaches, nectarines, apricots and cherries - can be stored outside of the refrigerator, provided they are not chopped, in containers, food bags or any bag with holes through which the Air, according to the US Food and Drug Administration (FDA).
Enrich your breakfast: Add fresh fruits to your cereal, pancakes or morning toast.
Prepare malts or smoothies with yogurt, fruit juice and fresh or frozen fruits (strawberries, bananas, blueberries, papaya, mango).
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