The Tila’s Girls

FRUIT

The fruit contains all the necessary water-soluble vitamins for pregnant and her son. Many of them are rich in folic acid and vitamin C also promotes iron absorption.

It should be fresh fruit, at least 2 to 3 pieces per day, preferably unpeeled after proper washing. If you do not like much fruit you can drink juice.

GREEN VEGETABLES

Vegetables contain all the necessary micronutrients and also help the intestine to be regulated by their fiber content. Because in the process of handling and cooking vegetables can lose a lot of minerals and vitamins, it is desirable that at least one of the daily rations, raw take, for example in salad.

The broad leaf vegetables are rich in folate.

Folate intake from the diet, around 60% of these come from vegetables, cereals and fruits, while the remaining 40% comes from meat, fish and dairy products.

VEGETABLES

It is recommended consumption of vegetables two to three times a week. They are a high-energy food, so that the day should be consumed restrict any other who also has a high heat.

EGGS

It recommends four eggs per week if you eat one more as routine, may increase cholesterol.

BREAD, RICE AND PASTA

Integrals are recommended for their fiber content. 50% of the carbohydrate should we should eat each day should come from this food group. This group includes potatoes, rich in carbohydrates, provide fiber, vitamin C and potassium.

MEAT AND FISH

It is recommended once a day. The meat should not be fat and preferably roasted or grilled, never raw or undercooked.

Fish is the ideal source of protein and also has vitamins and minerals. If meat does not like or poorly tolerated, may be substituted for fish because it is more digestible and perfectly fits the needs of protein a day.

SAUSAGES AND PATES

They are not recommended as daily food. Its content is very high in saturated fats. It should be taken only as an exception.

SUGAR

It is recommended to limit consumption of refined sugars. The body needs sugar, are covered by containing foods, mainly fruits.

OILS

Preferred is recommended olive oil. Olive oil cooking deteriorates less and has less penetration in food, hence food energy intake is reduced. If not using olive oil, you can use vegetable oils such as corn or sunflower oil, both in moderation.

NUTS

Its use should be limited by its high calorific value due to the fats, plus vitamins A, E, and B and minerals.

DAIRY

We recommend eating 2 to 4 servings of dairy a day between milk and dairy products like cheese and yogurt, whose nutritional composition is similar to milk, not forgetting that their fat intake varies from most to least in the case of a product whole milk, skim or nonfat. It would be appropriate between half and one liter of milk every day and fresh cheese and yogurt can consume quantities desired.