Well, your pregnancy journey has been started. Feeling hungry all the time and constantly looking at something that satisfies your hunger? Now, you must eat something that not only satisfies your hunger but also gives sufficient nutrition to your pregnant body. Here’s a pregnancy diet you must follow for a healthy pregnancy.
Eating something nutritious while pregnancy is one of the most important things! Your pregnant body demands for proper pregnancy diet & nutrition.
I’m suggesting here to make a small pantry of healthy and delicious foods at your own place. Because what you eat during pregnancy, is the main source of nutrition for your baby. This healthy pregnancy diet will give your baby a good start to life.
When you’re preparing for a healthy eating plan, mainly focus on whole foods that complete the higher need for nutrition. Our body needs good stuff like:
- folic acid
- healthy fats
- fiber and fluids
According to the American College of Obstetricians and Gynecologists (ACOG), the four nutrients calcium, folic acid, iron, and protein are the most important for an expecting mom than a normal woman.
Pregnancy Diet & Nutrition.
Below is a short & sweet list of 10 super-nutritious foods to eat when you’re pregnant and help your pregnant body to get all four compulsory nutrients recommended by ACOG.
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1. Dairy Products are the best for Pregnancy Diet & Nutrition
Dairy products such as yogurt, milk, cheese are good sources of calcium, protein, and vitamin D. These products complete all the demands of a growing baby in the womb.
Dairy products have two types of protein: Casein and whey. Both are milk products – the difference is casein digest slowly and whey quickly.
These both boost your immune system and offer many benefits to the pregnant body. Dairy products are also a good source of phosphorus, B vitamins, magnesium, and zinc.
Many of us are lactose intolerant, then probiotic yogurt is a good option. Take advice from your doctor and try to tolerate yogurt smoothies, parfaits, and lassi.
Legumes are the best plant-based sources of fiber, protein, iron, folate, and calcium. These foods are necessary for a pregnant body. Folate is the main source of vitamin B and vitamin B is very important for you both.
Legumes include lentils, peas, beans, chickpea, soybeans, and peanuts. Your pregnant body needs at least 600 micrograms (mcg) of folate every day. With other food, legumes help you to complete your day’s task for folate.
Legumes are very rich in fiber and high in iron, magnesium, and potassium. The best advice is to add legumes to your diet with meals, whole grain toasts, black beans in a salad, or lentil curry.
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3. Sweet Potatoes
Sweet potatoes are not only satisfying to your savory tooth but also cooked in many ways. These are rich in beta carotene that converts to vitamin A in your body.
Vitamin A is very important for a baby’s growth. Try plant-based sources of vitamin A, because meats etc can cause toxicity.
Sweet potatoes are plant-based sources of beta carotene and fiber. Fiber helps you to keep full longer and reduces blood sugar. It improves digestive health and helps to reduce pregnancy constipation.
You know all types of fishes are good for a pregnant woman but salmon is an excellent choice among all. Because salmon is rich in omega-3 fatty acids. It is very important during pregnancy.
Omega-3 fatty acids keep your joints and muscles strong. Seafood can help build the brain and eyesight of your baby. Even help you to increase gestational length also. You can support your growing baby if you’re enough strong. So, eating salmon is the perfect pregnancy food.
But you have been told by your doctor to limit intake of seafood due to the mercury. You must avoid high mercury fish like swordfish, shark, king mackerel and marlin, etc.
Salmon is the best source of vitamin D, which is very essential during pregnancy. Because vitamin D makes our bones strong and improves our immune system.
5. Eggs in Pregnancy diet & Nutrition
Eggs must be included in a balanced diet chart while pregnancy. Eggs are small but contain a bit of every nutrition you need. Large eggs are a big source of high-quality protein, fats, vitamins, and minerals.
You know eggs are a big source of choline which is an essential nutrient while pregnant. Choline is very important for baby brain development and protects from many abnormalities of the brain and spine.
During pregnancy, you’ll need 459 mg per day and a single whole egg contain near about 147 mg of choline. It is advised to eat boiled eggs to eliminate any type of harmful bacteria that may be present in eggs.
6. Whole Grains
These foods are a very important source of energy while pregnancy and provide fiber, iron, and vitamin B. Whole grains complete the needs of carbohydrates. Oatmeal and quinoa are the best sources of protein. whole-wheat pasta, brown bread, and brown rice are the best version of whole grains.
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7. Avocado is a healthy diet in pregnancy
Avocado is an amazing fruit as it contains monounsaturated fatty acids. This makes it taste like butter and creamy.
This fruit is rich in fiber, vitamin B, vitamin K, potassium, copper, vitamin E, and vitamin C. It contains healthy fats, folate, and potassium, hence avocados are a great choice for a pregnancy diet.
Avocado fats help you build a healthy baby’s skin, brain, and tissues. Folate may prevent many developmental abnormalities such as spina bifida etc. Potassium provides relief from leg cramps while pregnancy.
8. Dried Fruits
Dried fruits are rich in calories, fiber, minerals, and vitamins. A single piece of dry fruit without water contains the same amount of nutrients as fresh and juicy fruit.
Per serving of dry fruit complete the need for recommended intake of vitamins and minerals with folate, iron, and potassium. Hence consuming dry fruits while pregnant is safe to eat in moderation.
If you’re suffering from constipation then Prunes helps you get rid of it as these contain natural laxatives and helpful in constipation. The second is dates-rich in fiber potassium, iron, and many plant compounds.
However, dry fruits are full of natural sugar. You have to avoid the candied variety of dry fruits because these contain unnatural pigments and more sugar. Instead of it, you can try a trail mix of nuts and seeds for on-the-go protein and fiber snacks.
9. Include berries in a balanced diet while pregnant
Strawberries, blueberries, blackberries, and raspberries are rich in vitamin C, beta carotene, potassium, folic acid, and antioxidants. All these elements are necessary for the baby’s healthy skin cells and immune system. After meal eating berries help to maintain iron deficiency in the body.
Berries can be intake as snacks because they contain water and fiber. These provide nutrition but few calories. Berries are low g
10. Dark Leafy vegetables are superfoods while pregnancy
Leafy vegetables add up to a healthy pregnancy diet that helps to avoid any complications while pregnancy. Such as gestational diabetes and nutrition deficiency. Green vegetables contain beta carotene, vitamin C, and folic acid.
Eating healthy foods during pregnancy will help you to lose the baby weight you gained while pregnant. There are many ways you can lose the baby weight. Your Post-Baby Belly How To Tone It? Here are the best vegetables to eat during pregnancy:-
- Sweet potatoes–are rich in Vitamin A, B, and Vitamin C
- Beetroot–These are high in fiber and vitamins
- Bell Peppers- Good source of vitamins and dietary fiber
- Green Peas- Packed with Vitamin C and K with fiber
- Dark Leafy vegetables-High in fiber, carotenoids, and folate
- Parsley- The best source of Protein, Vitamin E
- Tomatoes are always rich in Vitamin C and biotin
Hydration while pregnancy is most important for you and your baby. In pregnancy, the body needs more water than the average person.
Because the pregnant body needs to form amniotic fluid, produce extra blood, for building new tissues, carrying nutrients, digestion, and flush off wastage and toxins from the body. Drinking sufficient water during pregnancy benefited like:-
- Keeps your body cool
- decrease the risk of preterm labor and birth
- Increases energy
- Reduces swelling of feets
- Moisturize the skin
- Decrease the risk of urinary infections
Additionally, water is benefited during pregnancy and good for your growing baby.