2023 Author: Anita Thornton | [email protected]. Last modified: 2023-05-22 03:30
In your belly nestles a little being who already has his own needs to meet in order to grow and develop. The most important factor at this stage is quality nutrition.
In the pit of your belly nestles a fragile little being who already has his own needs to meet in order to grow and develop. The most important factor at this stage is a qualitative diet, not a quantitative diet.
Eat a variety with plenty of vegetables and fruits, whole grains in moderation, fish and poultry in small quantities, red meat on occasion. Eggs, legumes, tofu, nuts and seeds regularly. Drink quality water: 1.5 liters per day.
An ideal plate is composed of: 1/3 protein (fish, poultry, meat, legumes, tofu, eggs) + ½ raw and cooked vegetables and whole grains (optional).
Here are essential nutrients for this period and their food sources
| Nutrients | Foods containing these nutrients |
| Folic AcidBrain, Nerve and Blood Cell Developmenthe althy. | Asparagus, dark leafy greens, Brussels sprouts, soybeans, chickpeas, orange, grapefruit, cantaloupe, banana, nuts and yeast. |
| IronHe althy blood cells and oxygen supply. Better absorbed with foods containing vitamin C. | Parsley, egg yolk, walnuts, liver, red meat, dried peas and beans, whole grains, yeast, brown rice, dark green leafy vegetables, watercress, onion, leek, artichoke, beetroot, lettuce, Brussels sprouts, dried fruit, apricot, date, peach, plum, grapes, cherry and blackstrap molasses. |
| ZincTissue development and healing. | Cabbage, lettuce, mushroom, tomato, carrot, green bean, cucumber, celery, asparagus, peach, orange, whole grains, oats, whole wheat, nuts and seeds, sesame and sunflower seeds, dark poultry meat and yeast. |
| Vitamin CDevelopment of he althy tissues and the immune system. | Green and red pepper, parsley, cabbage, beets, cauliflower, spinach, tomato, citrus, apple and green vegetable. |
| Vitamin AGeneral growth and development, vision and immune system. | Orange and dark green fruits and vegetables, such as carrot, turnip, parsnip, artichoke, cabbage, squash, sweet potato, spinach, green chili, pumpkin, asparagus, broccoli, pea, parsley, cantaloupe, apricot, peach, egg yolk and cheese. |
| CalciumProtection of bones andteeth, and maintaining low blood pressure. | Cooked broccoli, turnip, carrot, cabbage, parsnip, leek, oats, barley, strawberry, raspberry, grape, apple, pear, peach, orange, sesame seed, hazelnut, almond, cottage cheese, yogurt, shell of organic egg, organic dark molasses. fortified vegetable drink and soybeans. |
| Essential fatty acidsDevelopment of he althy nerves and vision. | First cold pressed oils such as olive, soy, sunflower, canola, almond, walnut, sesame, flax and hemp, nuts and seeds, oily fish. |
Make nutritious snacks
Rice cake + almond butterA slice of Manna bread + legume spreadFresh fruits followed by a small handful of nuts or seeds
It is a good idea to consult a qualified naturopath for a personalized he alth plan for before and after conception and as well as for postpartum.
Some natural he alth factors
Oxygenate and baby. Enjoy the outdoors, take daily walksExpose yourself to the sun with intelligence and moderationRegular prenatal physical exercisesFrequent breathing exercises for increased oxygen supplyRelaxation at different times during the day
And long live positive thoughts and lots of love!
