As every woman will appreciate, pregnancy is quite demanding on the body. For starters, you need ample calories to cater for the growth of the baby (as much as an extra 300 to 350 calories per day in the second and third trimester). You also need an ample supply of minerals and vitamins to cater for both your needs and the needs of the developing baby.
Nonetheless, it is important to pick up a well-balanced high-quality diet, to negate the risk of developing birth complications and gestational diabetes. As such, the foods you consume should help you and the baby stay healthy all through the pregnancy.
Herein we are going to explore 10 of the must-eat foods for pregnant women.
Every pregnancy diet must contain eggs. They are a great source of inexpensive proteins, iron, choline, and folate, all of which are important to the development of the baby and your health. Importantly, eggs are versatile as they can be consumed a hard-boiled, fried, scrambled, or as an omelet, breaking the boredom of eating one type of food.
#2. Dairy Products
Dairy products are the staple source of dietary calcium, a mineral that is crucial to the healthy development of the baby as well as the wellbeing of the mother. Additionally, these products are important sources of protein.
Although this is a dairy product, it is listed on its own to emphasize its importance. Yogurt is filled with proteins, zinc, vitamins, and calcium, all of which are important nutrients for your health as well as the baby. Calcium is important in keeping your bones healthy. Importantly, a steady supply is important in helping your child develop his or her bones. With this in mind, you should note that consuming plenty of yogurt help to supplement the supply of calcium. As for protein, consume Greek yogurt. It contains a lot of proteins.
#4. Leafy Greens
Leafy greens are a staple in any healthy eating listicle. Leafy greens such as spinach, kale, asparagus, and broccoli are filled with fiber, calcium, potassium, and the ever-important antioxidants. They also supply a healthy dose of vitamins especially Vitamin-A, which is important for skin development and health and eyesight health and development.
#5. Whole Grain
Whole grain foods are an important source of fiber, nutrients, and antioxidants. Additionally, they contain an ample amount of phytonutrients which help to protect cells. Such foods include buckwheat, oats, and barley.
Nuts such as walnuts are a good source of healthy fats, including the omega 3. They also provide pregnant women with dietary fiber, proteins, mineral, and vitamins.
#7. Lean Meats
As you might appreciate, a woman’s body needs a healthy dose of proteins during pregnancy. Lean meats are a good source of such proteins, helping the baby to grow. Additionally, also provides iron, and vitamins B (B6 and B12).
#8. Fruits And Vegetables
Fruits and vegetables are a good source of vitamins, n=minerals, and dietary fiber. As such, they are a must-have.
#9. Sweet Potatoes
These are great sources of Vitamins A, B6 and C, fiber, dietary potassium, iron, and copper, and folic acid. These are mineral and vitamins that every woman needs during pregnancy.
Legumes such as beans, soybeans, peanuts, lentils, peas, and chickpeas are a great source of fiber, iron, folate, calcium, proteins, and Vitamin B9. These are important during pregnancy as well.
Other foods you should eat include salmons, fish liver oil, avocados, and drinking plenty of water.