Pregnancy is the important stage for mother to be and diet is one of the essential factor which keeps baby healthy. Read on to 10 foods to eat when you are pregnant.
1. Dairy products
During pregnancy, you need to eat more protein and calcium to meet the needs of your growing little one. Dairy products like milk, cheese, and yogurt should be on the menu.
Yogurt, especially Greek yogurt, contains more calcium than most other dairy products and is especially beneficial. Some varieties also contain probiotic bacteria, which support digestive health.
2. Legumes
This food group includes lentils, peas, beans, chickpeas, soybeans, and peanuts (aka all kinds of ingredients for great recipes!).
Legumes are excellent plant sources of fiber, protein, iron, folate, and calcium, all of which your body needs more of during pregnancy.
Legumes are also generally very high in fiber. Some varieties are also rich in iron, magnesium, and potassium. Consider adding legumes to your diet with foods like hummus on whole-grain toast, black beans in a taco salad, or a lentil curry.
3. Sweet Potato
Sweet potatoes are not only delicious cooked in a thousand ways, they are also rich in beta-carotene, a plant compound that is converted into vitamin A in your body.
Vitamin A is essential for the growth of a child. Just be wary of excessive amounts of vitamin A from animal sources, such as organ meats, which can cause toxicity in large amounts.
4. Salmon
Baked salmon with whole grain bread, grilled teriyaki bread, or slathered with pesto is a welcome addition to this list. Salmon is rich in omega-3 essential fatty acids that have a variety of benefits.
Found in large amounts in shellfish, they help develop your baby’s brain and eyes, and can help prolong the duration of your pregnancy.
5. Eggs
Eggs contain a little bit of almost all the nutrients you need. One large egg contains approximately 80 calories, high-quality protein, fat, and various vitamins and minerals.
Eggs are a great source of choline, a vital nutrient during pregnancy. It is important for a child’s brain development and helps prevent developmental abnormalities in the brain and spine.
6. Broccoli and dark leafy vegetables
Broccoli and dark green vegetables like kale and spinach contain many of the nutrients you will need. Even if you don’t like eating them, they can often be stuffed into all kinds of dishes.
Benefits include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium. It is a wealth of green goodness.
7. Lean meat and proteins
Lean meat, pork, and chicken are excellent sources of high-quality protein. Beef and pork are also rich in iron, choline, and other B vitamins, all of which you will need in greater amounts during pregnancy.
Iron is an essential mineral used by red blood cells as part of hemoglobin. You will need more iron because your blood volume is increasing. This is especially important during the third trimester of pregnancy.
8. Berries
Berries hold a lot of goodness in their tiny packages like water, healthy carbs, vitamin C, fiber, and antioxidants.
Berries have a relatively low glycemic index value, so they should not cause major spikes in blood sugar.
Berries are also a great snack, as they contain both water and fiber. They provide a lot of flavor and nutrition, but with relatively few calories.
Low iron levels during early and mid pregnancy can lead to iron deficiency anemia, increasing the risk of low birth weight and other complications.
9. Whole grains
Whole grains are packed with fiber, vitamins, and plant compounds. Take oats, quinoa, brown rice, wheat berries, and barley instead of white bread, pasta, and white rice.
Some whole grains, like oats and quinoa, contain a decent amount of protein. It also pushes some buttons that pregnant women often lack: B vitamins, fiber, and magnesium.
There are many ways to add whole grains to any meal, but we especially love quinoa and roasted sweet potatoes.
10. Avocados
Avocado is an unusual fruit because it contains many monounsaturated fatty acids. This makes it buttery and rich in flavor, perfect for adding depth and texture to a dish.
They are also rich in fiber, B vitamins (particularly folic acid), vitamin K, potassium, copper, vitamin E, and vitamin C.
