One of the most essential habits a pregnant woman should adopt is eating nutritious foods, finding good recipes. Healthy Foods For Pregnant Women gives the baby a healthy start to life especially breakfast been the most important meal of the day. Eating healthy will mean cutting down on the junk food and creating a pantry.
Women draft a plan that considers all the good stuff you need even when not pregnant like. As this can be seen from the most consumed foods that are rich with proteins, vitamins, mineral, healthy types of fat, complex carbohydrates, fiber and fluids.
Here’s 10 Healthy Foods For Pregnant Women
A good start would be this list we have put in place to help make more informed decisions about your diet.
1. Dairy products
Pregnant women need extra protein and calcium to meet the needs of the growing fetus. This calls for your pantry to always have dairy products like milk, cheese, yogurt among others. Dairy products contain two types of high-quality protein: casein and whey. Dairy is the best dietary source of calcium, and provides high amounts of phosphorus, B vitamins, magnesium, and zinc.
Health specialists advise, “Yogurt, especially Greek yogurt, contains more calcium than most other dairy products and is especially beneficial. Some varieties also contain macrobiotic bacteria, which support digestive health. If you’re lactose intolerant, you may also be able to tolerate yogurt Trusted Source, especially macrobiotic yogurt. Check with your doctor to see if you can test it out. A whole world of yogurt smoothies, parfaits, and lasso could be waiting.”
These include lentils, peas, beans, chickpeas, soybeans, and peanuts. Legumes serve as an amazing source of fiber, protein, iron, fol ate, and calcium. All these are on high demand in a pregnant woman’s body. Fol ate is one of the most essential B vitamins (B9). It’s very important for you and baby, especially during the first trimester, and even before. High deposits of fiber are found in legumes too. Some varieties are also high in iron, magnesium, and potassium.
3. Sweet potatoes
In addition to them being a delicacy that can be cooked in numerous ways, sweet potatoes are rich in beta carotene, a plant compound that is converted into vitamin A in the body which is essential for baby’s development. On the upside, sweet potatoes are an exceptional plant-based source of beta carotene and fiber. Fiber keeps you full longer, reduces blood sugar spikes, and improves digestive health (which can really help if that pregnancy constipation hits).
“Salmon is rich in essential omega-3 fatty acids that have a host of benefits,” a health expert says. “These are found in high amounts in seafood, and help build the brain and eyes of your baby and can even help increase gestational length.” Most people lack in Vitamin D and salmon is one of the very few natural. It’s important for bone health and immune function.
Eggs are the ultimate healthy food which contains a little bit of almost every nutrient you need. “A large egg contains about 80 calories, high-quality protein, fat, and many vitamins and minerals.” They are also a great source of crinoline, a vital nutrient during pregnancy. It’s important in baby’s brain development and helps prevent developmental abnormalities of the brain and spine.
According to health experts, “A single whole egg contains roughly 147 milligrams (mg) of chlorine, which will get you closer to the current recommended chlorine intake of 450 mg per day while pregnant (though more studies are being done to determine if that is enough).”
6. Broccoli and dark, leafy greens
Broccoli and dark, green vegetables, such as kale and spinach, have so many of the nutrients a pregnant woman will need. Benefits for the body from these are inclusive of fiber, vitamin C, vitamin K, vitamin A, calcium, iron, fol ate, and potassium.
7. Lean meat and proteins
These provide essential nutrients needed in higher amounts when a woman is pregnant. Lean beef, pork, and chicken are excellent sources of high-quality protein. Beef and pork are also rich in iron, chlorine, and other B vitamins.
“Iron is an essential mineral that is used by red blood cells as a part of hemoglobin. You’ll need more iron since your blood volume is increasing. This is particularly important during your third trimester. Low levels of iron during early and mid-pregnancy may cause iron deficiency anemia, which increases the risk of low birth weight and other complications.”
Early teachings of healthy diets place high importance in fruits and their nutritious benefits for our bodies. Berries in particular hold a lot of goodness in their tiny packages like water, healthy carbs, vitamin C, fiber, and antioxidants. They have a relatively low hypoglycemic index value, so they should not cause major spikes in blood sugar.
Some of the best berries pregnant women can consider are blueberries, raspberries, goji berries, strawberries, and acacia berries.
9. Whole grains
Whole grains are packed with fiber, vitamins, and plant compounds making them a better preference as compared to refined ones. “Think oats, quinoa, brown rice, wheat berries, and barley instead of white bread, pasta, and white rice.” Some whole grains, like oats and quinoa, also contain amounts of protein worth mentioning.
Avocados contain a lot of monounsaturated fatty acids, not only making them taste buttery but also rich. They are also high in fiber, B vitamins (especially fol ate), vitamin K, potassium, copper, vitamin E, and vitamin C and among best Healthy Foods For Pregnant Women .
“The healthy fats help build the skin, brain, and tissues of the fetus, and fol ate may help prevent neural tube defects, developmental abnormalities of the brain and spine such as spina bifida.”
There are other healthy foods pregnant women can add to their pantries depending on what is palatable to an individual and also following health experts’ recommendations. This article narrowed in on ten only but it would be a great injustice not to mention the precious liquid. We all have to stay hydrated and pregnant women especially. During pregnancy, blood volume increases by about 45 percent.
Your body will channel hydration to your baby, but if you don’t watch your water intake, you may become dehydrated yourself. Symptoms of mild dehydration include headaches, anxiety, tiredness, bad mood, and reduced memory. Increasing your water intake may also help relieve constipation and reduce your risk of urinary tract infections, which are common during pregnancy.”
General guidelines recommend that pregnant women drink about 80 ounces (2.3 liters) of water daily. But the amount you really need varies. Check with your doctor for a recommendation based on your specific needs.
Keep in mind that you also get water from other foods and beverages, such as fruit, vegetables, coffee, and tea.
Pro tip: Try keeping a reusable water bottle on hand so that you can quench your thirst throughout the day.
Your growing baby is just waiting to slurp up all those nutrient-dense foods from a well-rounded eating plan of whole grains, fruits and veggies, lean proteins, and healthy fats.
There’s a whole world of delicious options that give you and your baby everything you’ll need. Keep your healthcare team informed of your eating choices and let them guide you on a plan with any necessary supplements. Healthy Foods For Pregnant Women. This list should be a good start towards a healthy, well-nourished pregnancy