Best 10 Foods to Eat When You’re Pregnant
Today’s topic is, Best 10 Foods to Eat When You’re Pregnant: When you’re pregnant, you should eat extra protein, calcium, iron, and essential vitamins. You can get them by eating a variety of lean meats, seafood, whole grains, and plant-based foods. When creating your healthy eating plan, you want to focus on whole foods that give you high amounts of the good things you need when you’re not pregnant, such as:
- Protein
- Vitamins and minerals
- The healthy kind of fat
- Complex carbohydrates
- Fiber and liquid
Here are the Best 10 Foods to Eat When You’re Pregnant
1. Dairy products
During pregnancy, you will need extra protein and calcium to meet your baby’s needs. Dairy products such as milk, cheese, and yogurt are good choices.
Dairy products contain two types of high-quality protein: casein and whey. Dairy is the best food source and reliable source of calcium. It also provides phosphorus, B vitamins, magnesium, and zinc.
Yogurt, especially Greek yogurt, can be especially beneficial. Some varieties also contain probiotic bacteria, which support digestive health.
If you are lactose intolerant, you may also be able to tolerate yogurt, especially probiotic yogurt. Contact your doctor to see if you can have it tested. A whole world of yogurt smoothies, parfaits, and lassi awaits.
2. Legumes
These include lentils, peas, beans, chickpeas, soybeans and peanuts.
Legumes are a great plant-based source of fiber, protein, iron, folate, and calcium, all of which your body needs more in pregnancy.
Folate is one of the most essential B vitamins (B9). It’s very important for you and your baby, especially during the first trimester and even earlier.
You need at least 600 micrograms (mcg) of folate per day from trusted sources, which can be a challenge to achieve through food alone. But legumes can increase your folate levels with supplements as recommended by your doctor.
Legumes are high in fiber and some are high in iron, magnesium, and potassium. Consider adding lemon to your diet with foods like hummus on whole grain toast, black beans in taco salad, or lentil curry.
3. Sweet potatoes
Sweet potatoes are rich in beta-carotene, a plant compound that your body converts to vitamin A.
Vitamin A is essential for baby development. However, too much vitamin A, from animal products – such as organ meats – can cause toxicity.
Sweet potatoes are a good plant-based source of beta-carotene and fiber. Fiber keeps you full longer, reduces blood sugar spikes, and improves digestive health, which can help reduce the risk of pregnancy constipation.
Try sweet potatoes at breakfast as the base for your morning avocado toast.
5. Eggs
Eggs are a healthy food because they contain a little bit of almost every nutrient you need. A large egg contains about 71 calories, 3.6 grams of protein, fat, and many vitamins and minerals.
Eggs are a great source of choline, an important nutrient during pregnancy. It is important in a child’s brain development and helps prevent developmental abnormalities of the brain and spine.
A whole egg has a reliable source of roughly 147 milligrams (mg) of choline, which would put you close to the current recommended choline intake of 450 milligrams per day during pregnancy, although more research is underway to determine if this is enough.
Here are some healthy ways to cook eggs. Try them in a spinach feta wrap or chickpea scramble.
6. Broccoli and dark leafy greens
Broccoli and dark, green leafy vegetables, such as kale and spinach, contain many of the nutrients you need. If you don’t like the flavors, you can disguise them by adding them to soups, pasta sauces, and more.
Benefits include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium. Their fiber content can help prevent constipation.
Vegetables have also been linked to a reduced risk of low birth weight Trusted Source
Try this kale eggs Florentine recipe or blend some spinach into a green smoothie and you won’t even know it’s there.
7. Lean meats and proteins
Lean beef, pork, and chicken are excellent sources of high-quality protein. Beef and pork are rich in iron, choline, and other B vitamins—all of which you need in large amounts during pregnancy.
Iron is an essential mineral used by red blood cells as a component of hemoglobin. You will need more iron as your blood volume increases, especially during your third trimester.
Low levels of iron in early and mid-pregnancy can lead to iron deficiency anemia, which is a source of low birth weight and increases the risk of other complications.
Meeting your iron needs through food alone can be difficult, especially if you hate meat or follow a plant-based diet. However, for those who can, lean red meat can help increase the amount of iron you get from food.
Pro tip: Adding vitamin C-rich foods, such as oranges or bell peppers, to iron-rich foods can also help increase iron absorption.
Throw some vitamin C-rich tomato slices on that turkey burger or sneak into this steak and mango salad.
8. Dried fruit
Dried fruits are generally rich in calories, fiber and various vitamins and minerals. A piece of dried fruit contains the same amount of nutrients as fresh fruit, just without all the water and in a much smaller size.
A serving of dried fruit can boost your intake of many vitamins and minerals, including folate, iron, and potassium.
Prunes are rich in fiber, potassium, and vitamin K. They are natural laxatives and can be very helpful in relieving constipation. Dates are rich in fiber, potassium, iron and plant compounds.
However, dried fruit also contains a lot of natural sugar, and candied varieties contain added sugar.
Try adding a small portion to a trail mix with nuts and seeds for protein- and fiber-filled snacks on the go.
9. Fish liver oil
Fish liver oil is made from the oily liver of fish, usually cod. It is rich in reliable sources of the omega-3 fatty acids EPA and DHA, which are essential for fetal brain and eye development.
Supplementing with fish oil may help protect against preterm delivery and may benefit fetal eye development.
Fish liver oil is also rich in vitamin D, which many people lack. This can be beneficial if you don’t eat seafood regularly or if you don’t already supplement with omega-3 or vitamin D.
10. Water
Hydration is essential for everyone, but especially during pregnancy. During pregnancy, blood volume increases by about 45% Trusted Source.
You need plenty of water to stop both you and your baby from becoming dehydrated.
Symptoms of mild dehydration include headache, anxiety, fatigue, poor mood, and memory loss.
Increasing your water intake can help relieve constipation and reduce your risk of urinary tract infections, which are common during pregnancy.
The American College of Gynecologists recommends drinking 8-12 cups (64-96 ounces) of water per day during pregnancy. But the amount you really need varies. Ask your doctor for a recommendation based on your specific needs.
Remember that you also get water from other foods and drinks like fruits, vegetables, coffee, and tea.
Read More: Bananas health benefits
Conclusion
During pregnancy, you and your growing baby need nutrient-dense foods from a well-rounded diet plan of whole grains, fruits and vegetables, lean proteins, and healthy fats.
Ask your doctor or healthcare team for recommendations and keep them informed about your eating preferences. Let them guide you to a plan with any necessary supplements.
