FOOD REQUIREMENTS:

ORANGE:
They contain vitamin C and folic acid also contribute. Vitamin C is an natural antibiotic, helps prevent infection and also facilitates the absorption of iron. Other fruits rich in vitamin C include kiwi (has more than other citrus), mandarin, mango and apple. It is advisable to take three to four pieces of fruit daily, which provide a good amount of fluid, which is essential in pregnancy.

AVOCADO:
Very energy (depends on size, but only one can come to provide about 300 calories), the fourth of its contents are fats with a high percentage of monounsaturated fatty. In addition, we provide B6ny vitamin folic acid. With the pulp of the avocado salad can be prepared pasta sauces and stuffing and tickets.

SPINACH:
Although it is composed almost entirely of water. Spinach provides extraordinary amounts of nutrients and few calories, which is considered a very suitable food. Is especially recommended for pregnant women because of their high intake of iron and folic acid. It can be eaten in salads, raw and fresh, well washed, mixed with pieces of fruit, cheese and sesame seeds. Also accompanying steamed rice dishes, hot fudge or soft, with potatoes or oatmeal flakes.

RICE:
Nutritious and healthy, is rich in carbohydrates (essential for energy), B vitamins, vitamin E and fiber, especially rice. It is a highly digestible grain blending well almost everything.

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Safe and nutritious food FOR PREGNANCY:

MEAT:

The simplest and most effective way of meeting iron requirements (which increase during pregnancy), is through red meat such as beef. In addition to iron and protein, beef also provides vitamin B12 (which may lack pregnant women who make a vegetarian diet)
Pregnant women may turn to vegetarian tofu (or tofu) and seitan (wheat or gluten) to get your daily serving of protein. It is important to consult with a specialist to ensure that no gaps in your diet.

BANANAS:

They are rich in potassium, providing energy to combat fatigue in pregnancy and have a very good fiber. Although it is often eaten raw, they are delicious roasted.

Swiss Chard (Acelgas):

Swiss chard is an appropriate choice for a low-fat and high amount of nutrients provided (iron, folic acid, potassium, calcium, magnesium, vitamin C, vitamin E, vitamin A, proteins), which remain virtually once all done. It can also be eaten raw in salad. It also has fiber, which helps prevent constipation.

PAN INTEGRAL:

The pregnant woman should eat wheat bread because wheat bran is the fiber. In general, less fiber is consumed than necessary.

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They are called builders because they are like bricks that form the body, and these are the foods rich in protein.

PROTEINS
The proteins not only form the muscles, but are the raw material of all the hormones and enzymes in the body, and constitute the internal organs and immune systems, which are in full training during childhood. Forman all other structures such as blood, hair and skin. Allow cells to reproduce and grow. These foods are essential for children because it is the key step in the development and growth.

Foods representatives of this group are: meat (any animal alike, including muscle, liver, kidneys, bofe, etc..), Eggs (the white is composed almost entirely of high quality protein), milk and its derivatives, legumes (beans, lentils, peas, soybeans)

Food of animal origin (meat, eggs, milk) contain complete proteins. The vegetable, however, when combined with each other and combine them with other food groups that we will see later, can achieve complement one another, thereby overcoming its lack of some amino acids (components of proteins) essential.

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