Nutritious foods in pregnancy

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Catherine Le Nevez
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Nutritious foods in pregnancy

At the cheapest supermarket it doesn't necessarily mean less nutritious and less healthy. And if it is true that the so-called organic products are a little more expensive than the others, in general it can be said that the products of low cost but with high nutritional properties are really many. And during pregnancy, caught in a distressing whirlwind of extra expenses, you can at least try to embark on a rich and balanced diet while saving money.



  • The eggs

Usually the price of a 4-egg pack at the supermarket is just above the euro threshold. Eggs are the cheapest and most versatile source of protein, and the proteins contained in eggs are of high quality; eggs also provide significant amounts of vitamins and minerals, including vitamin A, riboflavin, folic acid, vitamin B6, vitamin B12, choline, iron, calcium, phosphorus, and potassium. The egg in pregnancy must always be consumed well done: an ideal way to cook it are the many varieties of omelettes and omelettes. 



Read also: What to eat when pregnant
  • Dried fruit

Peanuts, walnuts, and almonds are generally inexpensive and very nutritious. Dried fruit is low in water but rich in proteins, vitamins, minerals, essential fats, fibers and sugars; contains unsaturated and polyunsaturated fats. Dried fruit can be eaten simply as a snack or added to salads or desserts. 1 kg of walnuts can cost less than 10 euros



  • Bananas

The pulp of the banana, being rich in vitamin A, vitamin B1, vitamin B2, vitamin C, vitamin PP, vitamin E, mineral salts (calcium, phosphorus, iron and potassium), sugars and carbohydrates, has nourishing, re-mineralizing and stimulants for the skin. The strong point of the banana however is its richness of potassium, essential for the functioning of the cardiovascular system. Bananas also contain vitamin B6, which promotes protein metabolism. It is very good eaten in yogurt together with cereals. This season bananas cost less than 2 euros per kg.

  • The vein

Okay, that's horse food, but oats, besides being very cheap, are high in fiber and complex carbohydrates. It is one of the cereals that has the most proteins and fewer carbohydrates absolutely, it is rich in potassium and vitamins of group B. Oat flakes can be eaten raw, in milk alone or together with fruit, dried fruit or other cereals; oatmeal can be used to make cookies or other baked goods. A 500-gram pack of oat flakes from a herbalist's shop costs around 2 euros.



  • Broccoli

Broccoli provides a good amount of vitamin C, it also contains vitamin A, potassium, magnesium, iron and phosphorus. It can be eaten both raw and cooked: raw it can be eaten in pinzimonio, cooked instead (leaving it slightly al dente) it can be enjoyed in salads, as a condiment for pasta, au gratin and in a thousand other ways. Broccoli costs around 2 euros per kg.

  • Brown or wild rice

Brown rice, or those packages that mix rice, spelled, barley and other grains, are slightly more expensive than traditional rice but are low in fat and high in protein and fiber. A 500 gram pack is around 2 euros. These types of rice are great in salads during the summer season.

Read also: Nutrition in pregnancy
  • Tofu

No more tarnished by vegetarians alone, tofu is an inexpensive protein source that can be used in both savory and sweet recipes. It contains a lot of iron and vitamin B, but is low in fat and sodium. It can be eaten alone, in salads, or it can be used as an ingredient for pasta sauce. The price of tofu is less than 10 euros per kg.

  • Spinaches

Not for nothing are they arm wrestling food. Spinach is at the top of the ranking in all low-calorie diets for their nutritional properties and low calorie content, in fact their nutritional composition per 100 grams is as follows: water: 78,8, protein: 2,83, fat: 0,56 , 2,46, sugars: 1. In this vegetable there is also a high content of vitamins A and C, and to a lesser extent of vitamins E, K, B2, B6, B2, PP. But not only that: also copper, phosphorus, zinc, calcium, potassium. This composition gives the spinach a remineralizing, toning and cardiotonic power. The high content of folic acid makes this vegetable a useful food to give vitality to the immune system and to promote the formation of red blood cells. Spinach costs around XNUMX euros per kg.

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  • Pumpkin seeds

Pumpkin seeds are a gold mine of magnesium, protein, minerals, and trace amounts. Moreover, are rewarded with the purchase of a pumpkin!

  •  Sardines

Even avoiding canned ones, not recommended during pregnancy, sardines are still cheap. They contain calcium, iron, magnesium, zinc and B vitamins
 

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