You are pregnant? hungry? Are you looking for a snack that will make your tummy and your baby happy? You must have heard that eating nutritious foods during pregnancy is essential.
You should eat more protein, calcium, iron and essential vitamins. If you want to get it, just eat lean meats, seafood, whole grains, and plant-based foods.
We are here to help you with the best selection of healthy and delicious foods that will give your baby the best start in life, or you can call it pregnancy food for the smart baby.
When building your healthy eating plan, focus on whole foods that contain higher amounts of the good stuff you need when you're not pregnant, such as:
- proteines
- vitamins and minerals
- healthy fat
- complex carbohydrates
- fiber and fluids
to help you, Here are we will give you 13 super nutritious foods to eat when you’re pregnant.
best foods for pregnant women(13pregnancy foods)
1. Dairy products
During pregnancy, you need to eat more protein and calcium to meet the needs of your growing little one. So foods to eat during pregnancy, you should eat dairy products like milk, cheese and yoghurt should be on your list.
There are two types of high-quality proteins found in dairy products: casein and whey. The main dietary source of calcium is dairy, which contains high amounts of phosphorous, B vitamin, magnesium,zanc.
Yogurt has more calcium than most other dairy products (especially Greek yogurt), and it's especially beneficial for pregnant women. It contains probiotic bacteria that support a healthy digestive system.
If you are lactose intolerant, you may also be able to tolerate yoghurt, especially probiotic yoghurt. Consult your doctor to see if you can take it. A whole world of yoghurt smoothies, parfaits, and lassi may await you.
2. Legumes
They are a group of foods like lentils, peas, beans, chickpeas, soybeans, and peanuts (great recipe ingredients!).
During pregnancy, your body needs sources of fiber, protein, iron, folic acid, and calcium that are found in legumes.
Folic acid(essential B vitamins (B9) ) it is important during the first trimester and even earlier.
Everyday, You'll need 600 mcg of folic acid . adding legumes can help you along with supplementation based on your doctor's recommendation.
very high in fiber found in legumes . Some varieties of them are high in iron, magnesium and potassium. diet plan for pregnant women should be adding legumes with meals such as lentil curry or chickpeas on whole-grain toast, black beans in taco salad.
3. Sweet potatoes (cooked in a thousand delicious ways):
Sweet potatoes are rich in beta-carotene, which is a plant compound that converts into vitamin A in your body and your baby's.
A growing child needs vitamin A. Just watch out for excessive amounts from animal sources of this vitamin, which can cause toxicity as can organ meats.
Fortunately for us, sweet potatoes are an abundant vegetable source of beta-carotene and fiber. Fiber keeps you full for longer, reduces spikes in your blood sugar, and improves the health of your digestive system (which will help if you become constipated during pregnancy). In the early morning, I advise you to try sweet potatoes as a basis for avocado toast to get your perfect and delicious pie.
4. Salmon
In this list we have adding Smoked salmon on whole wheat bread, grilled teriyaki bread, or slathered in pesto. is rich in omega-3 essential fatty acids, which have many benefits.
to build your baby's brain and eyes and to increase the length of your pregnancy, Eat seafood which rich in omega-3.
But wait: to limit your seafood intake because of the mercury and other contaminants .and You can salmon(fatty fish).
Here are the fish that are high in mercury to avoid such as :swordfish, king mackerel, shark, marilyn, bigeye tuna, Tilefish from the Gulf of Mexico
In addition, salmon is source of vitamin D, which most of us lack. It is very important for bone health and also for immune function.
5. Eggs(ultimate healthy food)
Almost all the nutrients you need, just a few are found in eggs. A large egg contains 80 calories, high-quality protein, fat, vitamins and minerals.
Eggs are an ideal source of choline, which is a vital nutrient during pregnancy. It is important in a child's brain development and helps prevent developmental abnormalities in the brain and spine.
One whole egg contains 147 mg of choline, the current recommended amount of choline is 450 mg per day during pregnancy (we wait for more studies to determine if this is enough).
The healthiest way is to use it for a spinach and cheese wrap or a hummus scramble.
6. Broccoli
Do you know broccoli and dark, green vegetables like kale and spinach?
They contain many nutrients that you will need, and you will eat them even if you don't like them, you can put them in all kinds of dishes.
Its benefits include fiber, vitamin C, A, K, calcium, iron, folic acid, and potassium. It represents a great wealth of green goodness.
It is an effective way to boost your vitamins and avoid constipation. In addition, it reduces the risk of low birth weight.
You have to Try also kale eggs Florentine recipe or blend some spinach into a green smoothie.
7. Lean meats and proteins
Sources of high-quality protein include: lean meat, pork, and chicken. Beef and pork are also very high in iron, choline, and other B vitamins — which you'll undoubtedly need in higher amounts during pregnancy.
During your third trimester, you will need iron. The latter is an essential mineral found in hemoglobin, which in turn is found in red blood cells. And because your blood volume increases, you will need this mineral in abundance.
During early and mid-pregnancy, low levels of iron may lead to iron deficiency anemia, and lead to low birth weight or other complications.
If you have an aversion to meat or are a vegetarian, it's hard to cover your iron needs. And if you can, eating lean red meat regularly may help increase your iron intake.
Pro tip: Foods rich in vitamin C( oranges or bell peppers) with iron-rich foods help increase absorption. by Putting some vitamin C-rich tomato slices on top of your turkey burger, or you can put steak and mango salad on top.
8. Berries
Berries contain many benefits, such as water, healthy carbohydrates, antioxidants, vitamin C, and fiber as well
Berries do not have a high glycemic index value.
Berries are a great snack thanks to their water and fiber content. They provide plenty of flavor and nutrition, but also with a few calories.the best berries to eat pregnant women are blueberries, raspberries, goji berries, strawberries, and acai berries. Also blueberry smoothie for some inspiration.
9. whole grains(All cereals)
Healthy food for pregnant women
Whole grains rich in fiber, vitamins and plant compounds. Like oats, quinoa, brown rice, wheat berries, and barley, eating them is much better than white bread, pasta, and white rice.
These grains, like oats and quinoa, also contain protein. They also contain B vitamins, fiber and magnesium that pregnant women lack.
We know plenty of ways to add whole grains to any meal, but many of you prefer roasted sweet potatoes and quinoa casserole.
10. Avocado
Avocado is a wonderful, tasty and unusual fruit for pregnant women.Contains monounsaturated fatty acids. It gives a rich, buttery taste - perfect for adding depth and texture to a dish.
Avocados are rich in fiber, B vitamins (such as folic acid), vitamin K, potassium, copper, vitamin E, and vitamin C.
They are a great choice during pregnancy thanks to their fat, potassium and folic acid content
Healthy fats help build your baby's skin, brain, and tissues, and folic acid helps prevent neural tube defects and developmental abnormalities of the brain and spine (such as spina bifida).
Potassium is the element that helps you get rid of leg cramps, which is a side effect of pregnancy in some women, and if you are one of them, do not hesitate to eat avocados.
Try it as guacamole in many dishes, in salads and smoothies, on whole wheat toast, but also as a substitute for sour cream or mayonnaise.
11. Dried fruit
is typically excessive in calories, fiber, and diverse nutrients and minerals. One piece of dried fruit carries the identical quantity of vitamins as sparkling fruit, simply with out all of the water and in a far smaller form.
One serving of dried fruit can offer a massive percent of the advocated consumption of many nutrients and minerals, consisting of folate, iron, and potassium.
Prunes are wealthy in fiber, potassium, and nutrition K. They’re herbal laxatives and can be very useful in relieving constipation. Dates are wealthy in fiber,and potassium, iron, and plant compounds...
However, dried fruit additionally carries excessive quantities of herbal sugar. Make certain to keep away from the candied varieties, which include even greater sugar.
Although dried fruit might also additionally assist boom calorie and nutrient consumption, it’s typically now no longer advocated to devour a couple of serving at a time.
Try including a small component to a path blend with nuts and seeds for an on-the-cross protein- and fiber-stuffed snack.
12. Fish liver oil
Fish liver oil is made from the fatty liver of fish, usually cod. It is rich in the presence of the omega-3 fatty acids EPA and DHA, which may be vital to the brain and eye development of the fetus.
Supplementing with fish oil may also help protect against early transmission and may benefit fetal eye development
Fish liver oil is high in vitamin D, which many of you don't get enough of. It can be clearly beneficial for people who do not eat seafood often or supplement with omega-3 or diet d.
A single serving (1 Tablespoon, or 15 milliliters) of fish liver oil provides more than the acceptable daily intake for omega-3s, diet D and diet A.
However, multiple meals consistent with the day are now no longer allowed, as excessive intake of Diet A may adversely affect your child. High levels of omega-3s may also have blood-thinning effects.
13. Water
Did you know that blood volume increases by 45 percent during pregnancy?
You have to monitor your water intake so you don't get dehydrated, as the body provides water for your baby.
Symptoms of dehydration are: headache, anxiety, fatigue, bad mood, memory impairment.
One of the benefits of consuming water also in the amount that your body needs is that it helps you relieve constipation and reduce the risk of urinary tract infection, which is a common thing that you know during pregnancy.
According to some studies, pregnant women should drink about 80 ounces (2.3 liters) of water per day. To be sure, they should consult a doctor for a recommendation based on their needs.
And don't forget, you also get water from other foods and drinks, such as fruits, vegetables, coffee, and tea.
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