11 Foods to Consume During Pregnancy

 

Are you pregnant and hungry? Are you looking for food that will make your tummy and your baby happy? A pregnant woman needs to eat nutritious foods. You need to eat foods that will give your baby the best start in life. These foods should include proteins, vitamins and minerals, healthy fats, complex carbohydrates, fiber, and fruits.

Below are super nutritious foods to eat during pregnancy to help you reach your nutrient goals.

Legumes

You can add legumes, including lentils, peas, beans, chickpeas, soybeans, and peanuts to your diet. They contain fiber, protein, iron, folate, and calcium, which your body needs more during pregnancy.

Folate is good for you and your baby, especially during the first trimester. At least 600 micrograms (mcg) of folate is required daily, which can be a challenge to achieve with some foods. Adding legumes to your diet can help you achieve the recommended intake.

Legumes are very high in fiber, which may also support healthy bowel movements and gut health. Some legumes are high in iron, magnesium, and potassium. Consider adding legumes to your diet for the healthy growth of your baby.

Dairy products

Consuming extra protein and calcium during pregnancy helps you meet the needs of your growing baby. Dairy products such as milk, cheese, and Greek yogurt should be in your fridge.
Dairy products also contain phosphorus, B vitamins, magnesium, and zinc.

Sweet potatoes

Sweet potatoes are rich in beta carotene(a plant compound converted into vitamin A in your body). Vitamin A supports the baby’s proper development.

Sweet potatoes also contain fiber, which keeps you full longer, may reduce blood sugar spikes, and improve digestive health.

Salmon

Salmon is rich in essential omega-3 fatty acids that have various benefits, including building the brain and eyes of your baby and can even help increase gestational length.

Salmon also contains vitamin D, which supports bone health and immune function.

Eggs

Eggs are a healthy food, as they contain almost every nutrient you need as an expectant mother. 

A large egg contains about 80 calories, high-quality protein, fat, and many vitamins(vitamin A, vitamin B2 (riboflavin), vitamin B12, vitamin D, folate, and other B vitamins) and minerals(phosphorus, calcium, potassium).

Eggs are a great source of choline, which supports a baby’s brain development. It also helps prevent developmental abnormalities of the brain and spine.

Dark green vegetables

Broccoli and other dark green vegetables such as asparagus and spinach contain many nutrients. These include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium, which are essential for proper growth of the baby.

Adding green vegetables to your diet may help prevent constipation due to the presence of fiber. Incorporating vegetables into your diet may also reduce the risk of low birth weight.

Broccoli

Asparagus

Spinach

Lean proteins

Adding high-quality protein to your diet, including lean beef, pork, and chicken, may benefit you and the baby. Beef and pork are also rich in iron, choline, and other B vitamins, which you’ll need in higher amounts during pregnancy.

Your body uses iron to make hemoglobin. You’ll need to increase your iron intake since your blood volume increases during pregnancy.

Inadequate iron levels during early and mid-pregnancy may cause iron-deficiency anemia, which increases the risk of low birth weight.

It can be hard to reach your recommended iron intake with meals alone, especially if you develop an aversion to the meat or are a vegetarian. But if you are okay, regular eating of lean red meat may help increase the amount of iron.

Note
Pairing vitamin C-rich foods with iron-rich foods may also help increase absorption.

Berries

Berries contain nutrients such as healthy carbs, vitamin C, fiber, and antioxidants. They have a relatively low glycemic index value, so they should not cause high spikes in blood sugar.
Examples include; blueberries, raspberries, strawberries, and acai berries.

Blueberries

Strawberries

Raspberries

Avocados

Avocados are healthy fruits with many nutrients, including fiber, B vitamins (especially folate), vitamin K, potassium, copper, vitamin E, vitamin C, and healthy fats. All these nutrients make them a good choice for pregnant women.

Healthy fats help build skin, brain, and tissues of your baby. Folate may help prevent neural tube defects. It may also prevent developmental abnormalities of the brain and spine, such as spina bifida.

Potassium may help relieve leg cramps that affect some women.
You can add avocados to your diet differently, such as;
incorporating them into salads and smoothies or blending them with other fruits to make tasty juice.

Dried fruit

Dried fruit such as prunes and dates contain fiber, vitamins, and minerals (potassium and iron). Prunes contain vitamin K. Dried fruits may help relieve constipation as they contain fiber.
Dried fruit highly contains natural sugar. Eat these fruits in moderation.

Prunes

Dates

Water

Hydration is essential for general wellbeing. Drinking water or eating fruits rich in water like watermelon may give you the required amount of water intake you need.

Blood volume increases by about 45 percent in pregnant women. During pregnancy, your body channels hydration to your baby. If you don’t take enough water, you may become dehydrated. You might experience headaches, anxiety, tiredness, a bad mood, and reduced memory.

Increasing your water intake may also reduce your risk of urinary tract infections, a common complication in pregnant women.

Summary

The growing baby inside you is waiting to take up all those nutrients from a healthy eating plan of whole grains, fruits and vegetables, lean proteins, water, and healthy fats.

Various delicious options can give you and your baby every nutrient you need. Keep your doctor informed of your eating choices and let him guide you on a well-balanced eating plan.