When you are pregnant you can be confused when it comes to your diet but do you know which foods to choose?
Here is a list of some of the foods you should eat first when you are pregnant.
It is very important to maintain a healthy diet during pregnancy. During this time, your body needs extra nutrients, vitamins and minerals. In fact, you may need an extra 350 to 500 calories per day during the second and third trimesters. A diet low in essential nutrients can be detrimental to your baby’s development, and poor eating habits and excessive weight gain can also increase the risk of gestational diabetes and pregnancy or delivery complications.
Simply put, choosing healthy, nutritious foods will help ensure your health and the health of your baby, and will also make it easier to lose weight after delivery.
Here are 13 highly nutritious foods to eat during pregnancy.
1.Dairy products
During pregnancy, you need more protein and calcium to meet the needs of the growing fetus.
Dairy products contain two types of high quality protein: casein and whey. Dairy products are the best food source of calcium and provide high amounts of phosphorus, various B vitamins, magnesium and zinc.
Yogurt, especially Greek yogurt, is particularly beneficial for pregnant women. It contains more calcium than most other dairy products. Some varieties also contain probiotic bacteria, which promote digestive health. People who are lactose intolerant can also tolerate yogurt, especially probiotic yogurt.
2.Legumes
This food group includes lentils, peas, beans, chickpeas, soybeans and peanuts.
Legumes are excellent plant sources of fiber, protein, iron, folate (B9) and calcium – all of which your body needs even more during pregnancy. Folate is one of the B vitamins (B9). It is very important for the health of the mother and the fetus, especially during the first trimester. However, most pregnant women do not get enough of it.
This has been linked to an increased risk of neural tube defects and low birth weight. Insufficient folate intake can also make your child more prone to infections and diseases later in life. Legumes contain large amounts of folate. One cup of lentils, chickpeas or black beans can provide 65-90% of the RDA.
In addition, legumes are generally very high in fiber. Some varieties are also rich in iron, magnesium and potassium.
3.Sweet potatoes
Sweet potatoes are very high in beta-carotene, a plant compound that is converted into vitamin A in your body. Vitamin A is essential for the growth and differentiation of most cells and tissues. It is very important for healthy fetal development. Pregnant women are generally advised to increase their vitamin A intake by 10 to 40%.
However, it is also advisable to avoid very high amounts of animal sources of vitamin A, which can cause toxicity when consumed in excess. Therefore, beta-carotene is a very important source of vitamin A for pregnant women.
Sweet potatoes are an excellent source of beta-carotene. Approximately 100 to 150 grams of cooked sweet potato meets the daily reference intake (RDI). In addition, sweet potatoes contain fiber, which can increase satiety, reduce blood sugar spikes and improve digestive health and mobility.
4.Salmon
Salmon is very rich in omega-3 essential fatty acids. Most people, including pregnant women, do not get enough omega-3 in their diet. Omega-3 fatty acids are essential during pregnancy, especially the long chain omega-3 fatty acids DHA and EPA. These are found in large quantities in seafood and help build the brain and eyes of your fetus.
Yet, pregnant women are generally advised to limit their seafood consumption to twice a week because of the mercury and other contaminants found in oily fish.
This has led some women to avoid seafood altogether, limiting their intake of essential omega-3 fatty acids.
However, studies have shown that pregnant women who eat 2-3 fatty fish meals per week achieve the recommended intake of omega-3 and increase their blood levels of EPA and DHA.
In addition, salmon is one of the very few natural sources of vitamin D, which is often lacking in the diet. This is very important for many processes in your body, including bone health and immune function.
5.Eggs
Eggs are the ultimate health food, as they contain a little bit of all the nutrients you need. One large egg contains 77 calories, as well as high quality protein and fat. It also contains many vitamins and minerals.
Eggs are an excellent source of choline. Choline is essential for many processes in your body, including brain development and health.A dietary survey showed that over 90% of people consumed less than the recommended amount of choline.
Low choline intake during pregnancy can increase the risk of neural tube defects and possibly lead to decreased brain function in the fetus.
A single whole egg contains about 113 mg of choline, which is about 25% of the RDA for pregnant women (450 mg).
6.Broccoli and dark leafy greens
Broccoli and dark leafy greens, such as kale and spinach, contain many nutrients that pregnant women need. These include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium.
In addition, broccoli and leafy greens are rich in antioxidants. They also contain plant compounds that benefit the immune system and digestion. Because of their high fiber content, these vegetables can also help prevent constipation, which is a very common problem for pregnant women.
Eating green leafy vegetables has also been associated with a reduced risk of low birth weight.
7.Lean meat
Beef, pork and chicken are excellent sources of high quality protein. In addition, beef and pork are also rich in iron, choline and other B vitamins – all of which are needed in greater amounts during pregnancy.
Iron is an essential mineral used by red blood cells as part of hemoglobin. It is important to provide oxygen to all the cells in your body. Pregnant women need more iron because their blood volume increases. This is especially important during the third trimester.
Low iron levels in early and mid-pregnancy can cause iron deficiency anemia, which doubles the risk of preterm delivery and low birth weight. It can be difficult to meet iron needs with diet alone, especially since many pregnant women develop an aversion to meat.
However, for those who can, eating red meat regularly can help increase the amount of iron gained in the diet.
Eating foods rich in vitamin C, such as oranges or peppers, can also help increase iron absorption in meals.
8.Fish liver oil
Fish liver oil is made from the fatty liver of fish, most often cod. The oil is very rich in the omega-3 fatty acids EPA and DHA, which are essential for the development of the fetus’ brain and eyes.
Fish liver oil is also very rich in vitamin D, which many do not get enough of. It can be very beneficial for those who do not regularly eat seafood or supplement with omega-3 or vitamin D.
Low vitamin D intake has been associated with an increased risk of preeclampsia. This potentially dangerous complication is characterized by high blood pressure, swelling of the hands and feet and protein in the urine.
Consumption of cod liver oil in early pregnancy has been linked to higher birth weight and lower risk of disease later in the baby’s life. A single serving (one tablespoon or 15 ml) of fish liver oil provides more than the recommended daily intake of omega-3, vitamin D and vitamin A.
However, it is not recommended to consume more than one serving per day, as too much preformed vitamin A can be harmful to your fetus. High levels of omega-3 may also have blood thinning effects.
9.Berries
Berries are packed with water, healthy carbohydrates, vitamin C, fiber and antioxidants. They usually contain high amounts of vitamin C, which helps your body absorb iron. Vitamin C is also important for skin health and immune function.
Berries have a relatively low glycemic index, so they shouldn’t cause major blood sugar spikes.
Berries are also an excellent snack because they contain both water and fiber. They provide a lot of flavor and nutrition, but with relatively few calories.
10.Whole grains
Eating whole grains can help pregnant women meet their increased calorie needs, especially during the second and third trimesters. Unlike refined grains, whole grains are full of fiber, vitamins and plant compounds.
Oats and quinoa also contain a good amount of protein, which is important during pregnancy.
In addition, whole grains are generally rich in B vitamins, fiber and magnesium. All of these elements are often lacking in the diet of pregnant women.
11.Avocados
Avocados are an unusual fruit because they contain a lot of monounsaturated fatty acids. They are also rich in fiber, B vitamins (especially folate), vitamin K, potassium, copper, vitamin E and vitamin C.
Because of their high content of healthy fats, folate and potassium, avocados are an excellent choice for pregnant women. The healthy fats help build the skin, brain and tissues of your fetus, and the folate may help prevent neural tube defects.
Potassium can help relieve leg cramps, a side effect of pregnancy for some women. In fact, avocados contain more potassium than bananas.
12.Dried fruit
Dried fruit is generally high in calories, fiber and various vitamins and minerals. A dried fruit contains the same amount of nutrients as fresh fruit, just without all the water and in a much smaller form.
Therefore, one serving of dried fruit can provide a large percentage of the recommended intake of many vitamins and minerals, including folate, iron and potassium.
Prunes are rich in fiber, potassium, vitamin K and sorbitol. They are natural laxatives and can be very helpful in relieving constipation.
Dates are rich in fiber, potassium, iron and plant compounds. Regular consumption of dates during the third trimester can help facilitate cervical dilation and reduce the need to induce labor.
However, dried fruits also contain large amounts of natural sugar. Be sure to avoid candied varieties, which contain even more sugar. Although dried fruit can help increase caloric and nutrient intake, it is generally not recommended to eat more than one serving at a time.
13.Water
During pregnancy, blood volume increases to 1.5 liters. Therefore, it is important to stay properly hydrated. Your fetus usually gets all it needs, but if you don’t watch your water intake, you can become dehydrated.
Symptoms of mild dehydration include headaches, anxiety, fatigue, low mood and reduced memory. In addition, increasing your water intake can help relieve constipation and reduce the risk of urinary tract infections, which are common during pregnancy.
General guidelines recommend drinking about 2 liters of water a day, but the amount you really need varies by individual.
Remember that you also get water from other foods and drinks, such as fruits, vegetables, coffee and tea.
As a general rule, you should always drink water when you are thirsty and drink until your thirst is satisfied.
In summary
What you eat during pregnancy affects your energy and well-being. It can also directly affect the health and development of your baby. Because calorie and nutrient needs increase, it is very important to choose healthy, nutrient-rich foods. Gaining weight during pregnancy is normal, but it’s important to gain it in a healthy way. This benefits you, your baby and your health after pregnancy.
This list should be a good start to a healthy, well-nourished pregnancy.