During pregnancy, maintaining a healthy diet is very important! What you eat during pregnancy, plays a crucial role in your unborn baby’s growth, development and health. The foods you eat are the main source of nutrients for your baby. Good nutrition plays a key role in the health of both mother and the baby.
Nutrition experts recommend, pregnant women, to fill half of their plate with veggies and fruits, a quarter of it with whole grains and a quarter of it with a source of lean protein, in addition to a dairy product at every meal.
Foods to Eat During Pregnancy
1. Dairy Products
One of the most important foods to eat during pregnancy. For pregnant women, dairy products, especially yogurt, are a great choice during pregnancy. Dairy products help meet increased calcium and protein needs.
As per nutritional experts, you need to consume extra calcium and protein needs of the growing fetus. The dairy, the best dietary source of calcium, provides various B-vitamins, high amounts of phosphorus, zinc and magnesium.
Yogurt, especially Greek yogurt, is particularly beneficial for pregnant women. Greek Yogurt, contains more calcium than any other dairy product. Some varieties of this yogurt also contain probiotic bacteria, which promotes a healthy digestive system.
Individuals, who are lactose intolerant may also be able to tolerate yogurt, especially probiotic yogurt. Probiotics may also help reduce the risk of complications, such as gestational diabetes, vaginal infections and allergies, and preeclampsia.
2.Legumes
Legumes are great sources of fiber, folate, protein, iron, calcium and many other nutrients, all of which the body needs more of, during pregnancy. Some varieties of these legumes are also high in magnesium, iron, and potassium. An important nutrient during pregnancy, that may may reduce the risk of some birth defects and diseases.
This group of food includes lentils, beans, soybeans, peas, chickpeas, and peanuts. Folate, also known as Vitamin B9, is very important for the health of the mother and fetus, especially during the first trimester.
Those pregnant women, who is not consuming nearly enough folate, have been linked with an increased risk of neural tube defects and low birth weight. Consumption of insufficient folate, may also cause the child to be more prone to infections and disease later in life, according to health experts.
A single cup of lentils, black beans, or chickpeas may provide from 65–90% of the recommended dietary allowance (RDA).
3. Sweet Potatoes
An excellent source of beta-carotene, a plant compound, which the body transforms into Vitamin A, are the sweet potatoes. Vitamin A is necessary for the growth as well as differentiation of most cells and tissues in the growing fetus.
Generally, pregnant women are advised to increase their vitamin A intake by 10–40%. However, they are even advised to avoid very high amounts of animal-based sources of vitamin A. This can cause toxicity, when consumed in excess. About 100–150 grams, typically around 3.5–5.3 Oz of cooked sweet potatoes completes the entire RDA.
Furthermore, sweet potatoes contain fiber, which may reduce blood sugar levels, improve digestion and mobility, and also increase fullness.
4. Salmon
Salmon contains the essential omega-3 fatty acids, which are vital for eye and brain development in the developing baby. Also, Salmon is a natural source of vitamin D, and is very important for many processes in the body, including immunity functions and bone health.
Pregnant women are generally advised, to restrict their seafood intake, to twice a week, that is less than 340 grams per week, as per experts. This is due to the mercury and other contaminants found in fatty fish.
Research study says, pregnant women who consumed two-three meals of fatty fish per week, have achieved the recommended intake of omega-3 and also have increased blood levels.
5. Eggs
Consuming whole eggs are a great way to increase overall nutrient intake, and also are incredibly nutritious. Eggs contain an essential nutrient, choline, vital for brain health and development.
A large egg contains 77 calories, as well as high-quality fats and protein. It also contains many minerals and vitamins. During pregnancy, low choline intake may increase the risk of neural tube defects and possibly lead to decreased function of the brain.
6. Broccoli and Dark, Leafy Greens
Another one of the best foods to eat during pregnancy. Broccoli and dark leafy greens, such as spinach and kale, contain most of the nutrients. They are also rich in fiber, which may help prevent or treat constipation, which is a very common problem among pregnant women. Apart from fiber, these contain all the essential nutrients such as vitamin C, vitamin A, vitamin K, calcium, potassium and folate.
They are also rich in antioxidants, and contain plant compounds that benefit the digestion and the immune system. Those women who do not consume green, leafy vegetables during pregnancy, have been linked with a risk of low birth weight.
7. Lean Meat
A good source of high-quality protein, is lean meat. The excellent sources of high-quality protein, are beef, chicken and pork. Furthermore, beef and pork are also rich in iron, B-vitamins and choline, all of which are important nutrients during pregnancy.
Pregnant women need more iron, an essential mineral that is used by the red blood cells as a part of hemoglobin. It is important for transporting oxygen to all cells in the body. This essential mineral, is particularly important during the third trimester.
During early and mid-pregnancy, lower levels of iron, may cause iron deficiency (anemia), which may in turn increase the risk of low birth weight and premature delivery. Most of the pregnant women, may develop an aversion to meat. However, eating foods that are rich in vitamin C, such as bell peppers and oranges, may also help increase the absorption of iron from the food.
8. Berries
Berries are loaded with fiber, vitamins, water, carbs, Vitamin C, antioxidants and plant compounds. They generally contain high amounts of Vitamin C, which is also important for skin health and immune function.
This pregnancy food, has a relatively low glycemic index value, so you do not have to worry about major spikes in blood sugar. Also a great snack, and help pregnant women increase their nutrient and water intake. They provide relatively few calories, but with a lot of flavor and nutrition.
Other Top Foods To Eat During Pregnancy Are:
- Whole Grains
- Fish Liver Oil
- Avocados
- Dried Fruits
By Supraja
