When you’re pregnant, you must be aware of how you should eat. You want to fuel your body with healthy and nutritious foods to grow a healthy baby. There are some foods to avoid, and there are also foods that you should eat more of.
Pregnancy is one of the most wonderful and exciting times in a woman’s life, but it’s also a time that requires a healthy diet. As a baby develops and grows, so do the mother’s nutritional needs.
You’ll want to focus on whole foods that give you greater levels of the beautiful stuff you need when you’re pregnant while creating a healthy eating plan.
Here are the 11 best food pregnant women should consume to ensure they meet the baby’s nutritional needs.
1. Dairy Products
Consuming additional protein and calcium during pregnancy is essential for your baby’s growth.
Gaining too little weight during pregnancy can increase the risk of having a low birth weight baby. (A low birth weight baby may not fully develop and may have poor survival rates.) Calcium is an essential component in the formation of your baby’s teeth and bones. The menu should include dairy items like milk, cheese, and yogurt.
Milk or soy milk is a good source of calcium and protein—in particular, it’s essential for pregnant women to consume enough calcium, as it helps build strong bones in the baby.
Casein and whey are two forms of high-quality protein found in dairy products. Dairy is an excellent supply of calcium, as well as phosphorus, B vitamins, magnesium, and zinc. It is also a good source of protein.
Compared to other dairy products, yogurt, particularly Greek yogurt, has a higher calcium content, making it an excellent choice for bone health—probiotic bacteria, which aid digestion, can be found in some kinds.
Yogurt, especially probiotic yogurt, may be an option if you’re lactose intolerant. See if your doctor allows you to undertake a trial run of the product.
2. Eggs
Eggs are considered a superfood for pregnant moms since they are a rich source of protein and amino acids essential to both mom and baby. They are loaded with vitamins and minerals that support the baby’s development and the mom’s health. Choline, an essential nutrient found in eggs, is vital for a baby’s brain development. Mom should consume at least one egg daily during the first trimester of pregnancy. To eat eggs while pregnant, ensure they aren’t raw or undercooked. The safest way to eat eggs is to cook them thoroughly.
3. Sweet Potatoes
Sweet potatoes are loaded with fiber, vitamins and minerals. There are many ways to cook sweet potatoes, including steaming, boiling, frying, and baking. They’re also packed with beta carotene, a plant compound that turns into vitamin A in your body. Plus, they are rich sources of iron and vitamin B6. It is the most recommended food to have during pregnancy constipation.
4. Salmon and Cod
Salmon and cod are delicious and can be prepared quickly. They’re also perfect for your health: the protein in fish keeps your energy high, and the omega-3 fatty acids promote brain development and are essentially good for the heart. Both baby and mom need omega-3 fatty acids for optimal brain function. That’s why pregnant women have an exceptionally high need. Salmon is also rich in docosahexaenoic acid (DHA), one kind of omega-3 fatty acid that is a major component of the human brain.
5. Whole Grains
Eating whole grains is something that you should try to consider. If you are eating whole-grain foods, this is a sign that you are already on the right path to starting your pregnancy healthy. Daily consumption of whole grains is associated with better health; a diet rich in whole grains has been shown to reduce the risk of heart disease, gestational diabetes, obesity, and increased blood sugar. It fills you up and helps keep your digestive system running smoothly! Whole grains contain several different nutrients, vitamins, and minerals. They help in regulating your blood sugar levels. They are strongly recommended for pregnancy.
6. Legumes
Legumes are a class of foods that includes lentils, peas, beans, chickpeas, soybeans, and peanuts. They’re packed with fiber, protein, iron, folate, and calcium—all nutrients you need more during pregnancy. The recommended daily folate intake for adults is 600 micrograms (mcg).
7. Green Leaf Vegetables
Getting enough nutrients in your diet doesn’t have to be complicated. Broccoli and other green vegetables, such as spinach and kale, are packed with vitamins, minerals, and fiber you need to stay healthy. Add them to your salads, or find creative ways to sneak them into your meals.
There are several health benefits to eating green vegetables. They contain fiber, vitamins A through K, calcium, iron, and folate. Green vegetables also reduce constipation because of their fiber content. Green vegetables have been linked to a lower risk of low birth weight in infants.
8. Lean Meat
Eating at least 420 grams of lean meat each week is a great way to ensure you get enough iron, B vitamins, and high-quality protein for a baby’s growth and development. Breast meat has the most protein in the least quantity of fat, so choose it where possible.
You can also try using lean minced pork or chicken and grass-fed beef. While all these choices are good for you in different ways, grass-fed beef is incredibly lean and juicier than any other kind of meat.
Since your blood volume is expanding in the third trimester, you’ll need more iron. In the early and middle stages of pregnancy, this is very important. Pregnant women with low iron levels have a higher risk of low birth weight and other issues.
9. Fruits
Fruits, with their multiple advantages, can form a part of a balanced diet during pregnancy. Apart from various beneficial nutrients and minerals they provide, they are rich in vitamins, particularly Vitamin C and folic acid. A daily dosage of 70 mg of vitamin C is advised for pregnant women.
Eating high-fiber fruits for proper digestion, such as oranges, berries, and apples, is essential during pregnancy. Avocados are the way to go if you’re looking for healthy fats and folate-rich food. They’re also known to be beneficial in preventing birth defects.
10. Nuts
Nuts are packed with nutrition and include fats, proteins, and carbohydrates. Pregnant women should be sure to consume a lot of nuts as a snack because they are rich in phosphorus, potassium, selenium, zinc, copper, and vitamins B and E. These foods can be eaten raw or gently toasted as a healthy snack. Still, it is also essential to eat them in moderation because they contain a lot of calories and protein.
11. Water
Increasing your water intake during pregnancy is essential because the baby receives nutrients from your blood cells. The basic rule of thumb is to drink 8 to 10 glasses of water from all sources, including meals. Individual differences in body type, size, and other factors may influence this. During the latter trimester of pregnancy, it is critical to stay hydrated since dehydration can lead to preterm labor contractions.
With a wholesome pregnancy diet and plenty of rest, you’re on your way to a healthy baby—and, hopefully, a healthy pregnancy. No matter what your lifestyle is prior to conception, it’s never too late to shift to a healthy lifestyle and diet.