During pregnancy your body needs important vitamins, minerals, and nutrients for a healthy development of a baby. Thus, you need to include all such foods and vegetables in your diet that not only make you healthy but also ensure the positive development of the baby. Poor eating habits and diet can lead to risks and complications during pregnancy. Maintaining a healthy diet and routine is thus very crucial. It will also help in reducing the extra weight after the birth. So, what to eat and what to avoid? Here are some nutritious foods that the about to mom can take during pregnancy.
Healthy foods for pregnant women
The growth of the fetus depends on how much calcium and protein you take. Dairy products can fulfill your need of calcium and high quality protein. Casein and whey are the two high quality proteins found in dairy products. They contain various B vitamins, phosphorus in high amount, calcium, zinc and magnesium. Yogurt is the best source of calcium for pregnant ladies.
Peanuts, peas, beans, soybeans, lentils and chickpeas are few legumes that are must as they are the best source of iron, fiber, protein, calcium and folate. All these are necessary for the body of a pregnant lady. Among them folate is very important for the good health of both fetus and mother. During your first trimester consumes one cup of legumes mix of black beans, chickpeas or lentils. This important food will reduce the birth defects risk and other diseases during pregnancy.
The vitamin A intake should be increased by 10-40 % during pregnancy for healthy fetus development. Sweet potatoes are best to get vitamin A intake as they are rich in beta-carotene. This gets converted into vitamin A. avoid the animal based sources as they may cause toxicity. Take 3.5-5.3 ounces of sweet potatoes daily. It will make you feel full and thus improves your mobility and digestive health and reduces blood sugar.
Omega-3 fatty acid is essential for pregnant women for eyes and brain building of fetus. Seafood is rich in this acid especially salmon. However, seafood should be taken twice a week as they also contain mercury. But, pregnant women should not take large intake of fatty fish as it can result in increasing blood levels. The natural source is salmon which can process functions like bone health and immunity of the body.
Eggs contain almost every nutrient in a little quantity which makes it an ultimate health food. They are a good source of high quality protein, choline, fat and other vitamins and minerals. Chlorine is essential for the development of the brain of the fetus. A pregnant woman should eat a single whole egg daily.
Dark and leafy greens
Vitamin A, vitamin K, folate, potassium, vitamin C, fiber, and iron are found in leafy and green vegetables like kale and spinach. Broccoli is good among all as it is rich in antioxidants. This prevents constipation, low birth weight and other common risks during pregnancy.
Other important foods during pregnancy are lean meat, fish liver oil, berries, and whole grains.