A healthy diet can be an excellent supplement for women during their pregnancy, for a variety of reasons such as baby’s growth, pregnancy weight, and healthy body.
Your body is rapidly changing, and maintaining a healthy diet during pregnancy, can be a great medium to help with your body weight, lower your risk of gestational diabetes, better your mental preparation for birth, as well as reduce birth complications and depression.
Are you confused about what to eat during pregnancy?
Luckily, this Mayor Boss‘s article will help you pick the nutritious foods you and your baby need.
Eggs are an excellent way to boost your whole nutrient intake. A full egg will provide you with a wide variety of nutrients, like high-quality proteins, minerals, vitamins, good fats, and various other nutrients.
Besides, eggs are a huge source of choline. Choline needed to improve healthy brain growth, mood, and many processes in your body. Studies show that choline is important during fetal development. In summary, eggs are good for you and your overall baby health.
2. Yogurt, cheese, milk (Dairy products)
When you are pregnant, your body needs lots of calcium to support the growing fetus and muscle function. Studies recommend 1,000 mg of calcium intake a day during pregnancy. You can simply solve this by taking yogurt, especially Greek yogurt, cottage cheese, or milk twice a day.
3. Sweet potatoes, orange, and carrots
Sweet potatoes, orange, carrots are loaded in beta-carotene, that your body will convert to vitamin A, which helps the baby’s organs develop perfectly. Vitamin A plays a significant role in the healthy development of the fetus and for the newborn during the breastfeeding period, according to studies.
Therefore, vitamin A is essential for pregnant women. So cooked and enjoy your sweet potatoes, eat your carrots and oranges.
4. Beans, peas, chickpeas, and lentils
Are you a fan of legumes? Legumes are are a powerhouse of protein fiber, iron, vitamin A, folate, and calcium. In fact, a necessary pregnancy nutrient that your body requires more of during pregnancy.
In addition to that, according to research, folate is a precious nutrient throughout pregnancy and may help decrease the chance of unusual congenital disabilities, low infant birth weight, and any complications later on in life.
Legumes are a prime source of folate, Eat plenty of them.
Salmon is delicious and very rich in essential omega-3 fatty acids.
Omega-3 fatty acids are necessary during pregnancy because of DHA.
DHA is required for the perfect development of the brain and eye in both a fetus and a newborn. These DHA are found in vast amounts of seafood.
I know you’ve probably heard your relative say that seafood is out of bounds during pregnancy due to the mercury in them. However, small amounts of cooked, salmon are indeed highly beneficial for pregnant women.
According to researchers, advised that pregnant women should eat two portions of salmon per week to obtain the recommended intake of DHA and omega-3 fatty acids.
6. Broccoli and leafy greens
Broccoli and leafy green (spinach, Kale, Collard greens, etc.) are requisite during pregnancy because they are high in multiple nutrients like folate, fiber, vitamin A, C, K, calcium, potassium, and iron that all pregnant women need.
7. Beef, pork, and chicken
Lean meat is an outstanding source of high-quality protein. A pregnant woman needs a lot of protein to support the growth and development of the baby’s tissues and muscles.
What’s also beneficial about meat is that it provides iron. And pregnant women need iron more extra for red blood cell formation because their blood amount is increasing due to pregnancy. Also, preventing severe anemia which can increase the chance of premature labor and low birth weight.
In a nutshell, you need to eat meat such as beef, pork, and chicken to help boost the amount of iron in your body.
Have you ever questioned why banana is such a famous fruit? That’s because bananas are fat-free, cholesterol-free, dietary fiber, and rich in vitamin C, B6, potassium, and manganese.
Vitamin B6 is beneficial for pregnant women as it helps the baby’s growth perfectly. Also, women who are pregnant need Vitamin C to protects the body against cell and tissue damage.
Besides, potassium and dietary fiber are needed by pregnant women to maintain a healthy heart, blood pressure, and stimulate bowel movement and moisten the stool.
In other words, eating one or two bananas a day is suitable for pregnant women.
9. Whole grains (Oatmeal, quinoa, brown rice, barley, millet)
Whole grains are full of fiber, vitamins, and many other nutrients.
Pregnant women need more fiber because it plays an important role in digestive health, preventing hemorrhoids, and also a source of energy. Besides, Getting the proper amount of fiber in your daily nutrition can slow your absorption of food, assisting in preventing blood sugar from rising too fast.
Moreover, whole grains are rich in B vitamins and magnesium, which pregnant women need the most.
Lastly, while you’re here, check out foods that can cause miscarriage in early pregnancy. Next, learn which Nutrients that women need mostly