A healthy diet is an important part of a healthy lifestyle at any time but is especially vital when it comes to pregnancy. Healthy eating during pregnancy will ensure the growth and development of the baby.
Pregnant women do not need to go on a special diet but it is important to eat a variety of foods every day to get the right balance of nutrients required by the mother and the baby. In this post, we will see eight foods to eat during pregnancy.
Eggs are versatile and a good source of many important nutrients. A large egg contains about 80 calories, high-quality protein, fat, vitamins, and minerals. Additionally, eggs contain choline, an important nutrient for a baby’s brain health. However, it is important to note that a pregnant person should not eat undercooked or raw eggs.
2. Dairy products
Dairy foods are important in pregnancy because they provide a variety of nutrients that support your baby’s development. Proteins such as casein and whey help to build healthy tissue, fat is essential for energy and growth and calcium and vitamin D both play vital roles in your baby’s normal bone development. In addition to that, dairy is rich in some other vital nutrients including B vitamins, phosphorus, magnesium, and zinc. Moreover, some varieties also contain probiotic bacteria which support the digestive health of the mother.
The fatty fish earns its rep for being one of the best foods to eat while pregnant. Cold-water fish like salmon are packed with omega-3 fatty acids which are essential for the development of the brain. Additionally, salmon is a good source of high-quality animal protein and other important vitamins and minerals.
This creamy green fruit is full of folate along with vitamin B6 which promotes healthy tissue and brain growth for the baby and could help ease the morning sickness of the mother. It is also an excellent source of healthy monounsaturated fats which help your body better absorb many of the vitamins found in fruits and vegetables. They are also high in fiber, vitamin K, vitamin E, vitamin C, potassium, and copper.
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 do 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. Some of the best berries to eat while pregnant are blueberries, raspberries, strawberries, and blackberries.
6. Dried fruits
Dried fruits are generally high in calories fiber and various vitamins and minerals. One piece of dried fruit contains the same amount of nutrients as fresh fruit just without all the water and in a much smaller form. One serving of dried fruit can provide a large percentage of a recommended intake of many vitamins and minerals including folate, iron, and potassium.
Prunes are rich in vitamin K, fiber, and potassium. They are natural laxatives and may be very helpful in relieving constipation. Dates are high in fiber potassium, iron, and plant compounds.
However, dried fruit also contains high amounts of natural sugar. Make sure to avoid the candy varieties which contain even more sugar. Although dried fruit may help increase calorie and nutrient intake, it is generally not recommended to consume more than one serving at a time.
7. Dark leafy green vegetables
Dark green vegetables such as kale and spinach contain many nutrients including fiber, vitamin C, vitamin K, vitamin A, calcium, iron folate, and potassium. They are low in calories, cheap, and easy to incorporate into the diet. Additionally, vegetables have also been linked to a reduced risk of low birth weight.
This group of food includes lentils, peas, beans, chickpeas, soybeans, and peanuts. Legumes are great plant-based sources of fiber, protein, iron, folate, and calcium, all of which your body needs more during pregnancy. Folate is one of the most essential B vitamins. It is very important for you and your baby, especially during the first trimester.