While having a healthy diet is always important for your entire health, it is especially indispensable during pregnancy. Here are some foods that we recommend below.
Eat Enough Fruits and Vegetables for fiber, vitamins, and minerals;
Fruits and vegetables are a good source of essential minerals like calcium which builds your baby’s bones, vitamins which include vitamin C, Vitamin A (which is, in fact, very essential for the child’s growth), and vitamin K and fiber. Besides, they prevent constipation. Leafy greens like kales, broccoli, turnip, and spinach have sufficient amounts of iron, folate and vitamins.
Fruits such as bananas are very rich in potassium besides providing energy for the mother. Berries will give you plenty vitamin C, water, healthy carbs, and fiber. They also contain anti-oxidants, water and plant compound useful for both the mother and the baby. Avocados are rich in potassium, B-vitamins, vitamin E, copper, and healthy fats. Oranges are also good.
Carbohydrates for starch;
Starch is good for energy and fiber. Up to a third of the food, a pregnant woman eats should be starchy. Sweet potatoes, for instance, contain a plant compound called beta-carotene which readily converts to vitamin A. Other sources of starch include oatmeal, whole-grain bread, pasta, breakfast cereals, yams, cornmeal, millet, rice, and noodles.
There is a broad range of protein foods for pregnancy to choose, some of which include;- Lean meat. Eat beef, pork, and chicken. Lean meats are rich in choline, iron, and B-vitamins which are always important during pregnancy. Women need larger amounts of iron when pregnant.
- Eggs. Eggs are very nutritious with high protein and fat content. Eggs also have minerals and some vitamins. They contain choline which is necessary for brain development.
- Legumes. Foods here include beans, lentils, soybeans, peas, and peanuts. Besides proteins, legumes also have high fiber, iron, calcium, and folate content all of which a woman needs more during pregnancy. Folate deficiency has been linked to low birth weight and neural tube defects.
- Fish. Eating at most two servings of fish every week should be healthy for pregnancy. Mackerel, sardines, shellfish, and salmon are an excellent fit. However, as much as possible, avoid eating marlin, shark, and swordfish.
Dairy products are also good;
Dairy products have a lot of nutrient content that both you and the baby will need. They are rich in minerals like calcium, phosphorous, zinc, magnesium, and various B-vitamins. Yoghurt is especially beneficial to women during pregnancy as it contains a lot of calcium (more than any other dairy product) and probiotic bacteria essential for some digestive processes.
Fat-free milk will help you absorb more calcium from other foods. While cheese has sufficient calcium, it is also rich in protein. But, you should avoid unpasteurized cheeses. Soya drinks and fromage frais can also be good for you.
Eat nuts for fat;
Your baby will need fats for brain development. Replace saturated fats with unsaturated fats from nuts. Examples of nuts include almond, walnuts, pecans, cashews, hazelnuts, pistachios, and peanuts. However, because they have high calorie and fat content, you should not take too much. Vegetable oils are another good source of unsaturated fats.