What to eat when pregnant
1 – Dairy products
Extra protein and calcium is essential for your baby’s development during pregnancy. Dairy products contain two high quality proteins (casein and whey). Furthermore, dairy is the optimal source of calcium. Yogurts are an excellent source of probiotics which support digestive health. The most common types of dairy product you can get include: Milk, cheese and yogurt.
2 – Legumes
Legumes are an excellent plant-based source of fiber, protein, iron, folate(Vitamin B9), and calcium. Excellent for all people, including vegans/ vegetarians. Example of legumes you can get include: lentils, peas, beans, chickpeas, soybeans, and peanuts.
3 – Sweet potatoes
Sweet potatoes are an excellent source of vitamin A, which is essential for your baby’s development. However, animal-based sources of vitamin A, which commonly includes organ meat, which are toxic in high amounts. As such, sweet potatoes becomes an excellent alternative. Furthermore, sweet potatoes are an excellent source of dietary fiber, and can keep you full longer, reduces blood sugar spikes, and improves digestive health.
4 – Salmon
Salmon, a source of omega-3 fatty acids that have a significant host of benefits, such as improved development in the brain and eyes of your baby. However, you have been told that there are mercury and some other contaminants found in fish. Fortunately, fatty fish like salmon are fair lower in mercury contents and far safer to eat.
5 – Eggs
Eggs, considered one of the ultimate health foods, containing most of the nutrients you will need. A large egg contains 80 calories, with high-quality protein, fat, and several more vitamins and minerals. An example of one such nutrient is choline, which is essential in the development of your baby’s brain, and in the prevention of brain and spine abnormalities.
6 – Broccoli and greens
Unsurprisingly, broccoli and green vegetables such as kale and spinach contain many of the nutrients you will need and can be easily used in countless dishes. Benefits of broccoli and greens include: fiber, vitamins C, K, A, calcium, iron, folate, and potassium. Furthermore, vegetables has been linked to an reduced in lower weight when babies are born. An easy recipe with kale is to cook them with egg.
7 – Lean meat, proteins
Leen beef, pork, and chicken are all excellent sources for high-quality protein. Furthermore, beef and pork are also rich in iron, choline, and other vitamins. Iron is essential in the production of red blood cells, which is especially important in you third trimester, and shortage of iron may cause anemia, increasing the risks of low birth weight. However, it will be difficult to cover your iron needs if you are vegetarian or vegan, as such, vegetables can be used to supplement your iron needs.
8 – Berries
Berries, sometimes known as nature’s candy, are tasty and healthy. Containing healthy carbohydrates, vitamin C, fiber, and antioxidants. Furthermore, with a relatively low glycemic index value, they should not cause spikes in your blood sugar, making them one of the best food to snack on when pregnant. Some berries you should try when pregnant include: blueberries, raspberries, goji berries, strawberries, and acai berries.
9 – Whole grains
Rather than getting refined grains, whole grains are a lot healthier and better for you during your pregnancy. Whole grains are full of fibers and vitamins. Example of whole grains include: oats, quinoa, brown rice, wheat berries, and barley.
10 – Avocados
Avocados are an unique fruit due to containing monounsaturated fatty acids. Furthermore, they also contain fiber, vitamins B, K, E, C, potassium, and copper. Due to their high content of healthy fats, folate, and potassium, avocados are highly recommended during pregnancies.
11 – Dried fruit
Like berries, dried fruit are another healthy snack during pregnancies. They are high in calories, fiber, and various useful vitamins. With one serving of dried fruit capable of providing a large percentage of the daily intake of vitamins and minerals. Furthermore, when needed, prunes can act as a natural laxative in case you end up constipated. However, when purchasing dried fruit, it is essential to get unsweetened versions, as dried fruits already contain plenty of natural sugar.
12 – Fish liver oil
Fish liver oil is rich in DHA, omega-3, fatty acids, EPA, and DHA, which are essential for the brain and eye development of your baby. Furthermore, they also contain vitamin D, and A. However, it is not recommended to consume more than a serving daily as it can be dangerous for your baby.