8 Important Foods To Eat During Pregnancy

A healthy lifestyle and a good diet are extremely vital during pregnancy. In addition to all the important check-ups and scans, you need to take extra care with your nutritional needs as well. There are some foods that are a big no and there are some that will set you on a healthy go.

According to a recent study, women with poor diets before pregnancy are more likely to give birth prematurely than women who have healthy diets. So it is really essential to include a variety of options from different food groups every day to attain the correct balance of nutrients to keep you and your baby well-nourished. For staying healthy, pregnant woman should choose from diverse food groups every day to make it a delicious, nutritious, and sumptuous diet. Eating everything in moderation will help maintain your body’s balance, while still supplying all the essential nutrients and compounds that your baby needs. As every pregnancy is different, some women may find consuming one food more difficult or unpleasant, while it’s normal for others. In case you feel some food is drawing you towards nausea or upsetting your bowel movements, then it is advised to take a break from it for a while, consult your doctor.

Best Foods for Pregnancy

Listed below are healthy foods for both mother and baby during pregnancy;

Whole Grains

Milk and Dairy Products: They cover your body’s needs for vitamin B-12, calcium, phosphorous, and protein. These essential nutrients are for developing your baby’s teeth, bones, muscles, heart, and blood clotting.

Pregnant women should avoid consuming unpasteurized milk products, soft blue cheese and other cheese like brie and camembert as they may contain high levels of listeria.

Fruits and Vegetables: Fruits and vegetables that are rich in fiber, vitamins, and minerals, improve digestion and help prevent constipation. The major nutrients present in this food group are folic acid, potassium, beta carotene, and vitamin C. You should target eating at least five portions of different fruits and vegetables.

Avocados: During pregnancy, the baby’s nervous system and brain development need a good amount of folic acid. Avocados are rich in folic acid, potassium, vitamin B6, and vitamin C. Vitamin B6-rich foods aid in morning sickness.

Carrots and Broccoli: Sequel to my previous post on health benefits of broccoli, Carrots and broccoli are a good source of fiber, vitamin A, carotenoids, and vitamin C. These nutrients are also important for the development of baby bones, eyes, and tooth buds that are developing under the gums.

Spinach and Green Leafy Vegetables – Kale, spinach and other green leafy vegetables have vitamins such as A, C, K, and that very essential folic acid. They are also good source of iron, which is required to carry oxygen around the body and to the baby.

Eggs: Eggs are a good source of protein with a low amount of calories. The amino acids present in protein help in the development of the baby’s body. Eggs are an excellent source of Omega-3 & choline, which are good for the healthy development of the baby’s retina, brain, and memory functions.

Poultry and Lean Meat – Lean meat and poultry are rich in proteins. Remove the visible fat in the lean meats before cooking, since chemicals that livestock ingest tend to be concentrated in the fat of the animal. Free range chickens are not only less likely to be contaminated; they are also less likely to carry infections like salmonella.

Nuts: Pregnant women can benefit a lot from nuts. They supply a wide variety of nutrients, including vitamin E and important minerals like copper, manganese, magnesium, selenium, zinc, potassium, and calcium. Walnuts provide brain-boosting DHA (Docosahexenoic acid) for the baby.

Beans and Lentils: A wide variety of beans like black beans, pinto beans, black eyed beans, kidney beans, and lentils are good sources of iron, calcium, folate, and zinc.

Bottoms Up With Water: Drinking adequate amounts of water ensures digestion, blood circulation and facilitates the absorption of required nutrients. It also helps to transport vitamins, minerals, and essential hormones to the blood cells, which later reach the baby through the placenta. You should target drinking 7-8 glasses of water every day.

Healthy Drinks: Apart from water, you can also choose from low-fat milk, diluted fruit juice, buttermilk, and clear soups. These options provide better nutrition than other soft drinks or caffeinated drinks, which are high in sugar and can be harmful if taken in large quantities. Water also keeps a check on water retention problems during pregnancy.

Coconut Water: A cup of coconut water contains just 46 calories and is more than 90% normal water. It encourages the level of good cholesterol, which is HDL and is rich in chlorides, potassium, and magnesium, which helps regulate blood pressure and heart functions