Best Foods to Eat During Pregnancy – A Must Read For Pregnant Women
Knowing the type of food that you should eat when you are pregnant will help you to keep fit and healthy.
There are foods that you don’t need to eat during pregnancy because it might have an effect on your health or your child’s health.
What do you think the foods you need to avoid are? All the necessary foods you need to eat and look young and fresh during pregnancy will be discussed in detail here.
So, don’t trouble yourself much because all you need will be provided free of charge without paying a token.
Best Foods to Eat During Pregnancy
1. Lean Meat
Beef, pork, and chicken are excellent sources of high-quality protein. Furthermore, beef and pork are also rich in iron, choline, and other B vitamins, all of which are needed in higher amounts during pregnancy.
Iron is an essential mineral that is used by red blood cells as a part of hemoglobin. It’s important for delivering oxygen to all cells in your body.
Pregnant women need more iron since their blood volume is increasing. This is particularly important during the third trimester.
Low levels of iron during early and mid-pregnancy may cause iron-deficiency anemia, which doubles the risk of premature delivery and low birth weight.
It may be hard to cover iron needs with diet alone, especially since many pregnant women develop an aversion to meat.
However, for those who can, eating red meat regularly may help increase the amount of iron acquired from the diet.
Eating foods that are rich in vitamin C, such as oranges or bell peppers, may also help increase the absorption of iron from meals.
Avocados are an unusual fruit because they contain a lot of monounsaturated fatty acids. They’re also high 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 a great choice for pregnant women.
The healthy fats help build the skin, brain, and tissues of your fetus, and folate may help prevent neural tube defects.
Potassium may help relieve leg cramps, a side effect of pregnancy for some women. In fact, avocados contain more potassium than bananas.
3. Fish Liver Oil
Fish liver oil is made from the oily liver of fish, most often cod. The oil is very rich in the omega-3 fatty acids EPA and DHA, which are essential for fetal brain and eye development.
Fish liver oil is also very high in vitamin D, of which many people don’t get enough. It may be highly beneficial for those who don’t regularly eat seafood or supplement with omega-3 or vitamin D.
Low vitamin D intake has been linked 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.
Consuming cod liver oil during early pregnancy has been linked to higher birth weight and a 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’s not recommended to consume more than one serving per day, as too much-preformed vitamin A can be dangerous for your fetus. High levels of omega-3 may also have blood-thinning effects.
4. Dairy Products
During pregnancy, you need to consume extra protein and calcium to meet the needs of the growing fetus. Dairy products contain two types of high-quality protein: casein and whey.
Dairy is the best dietary source of calcium and provides high amounts of phosphorus, various B vitamins, magnesium, and zinc.
Yogurt, especially Greek yogurt, is particularly beneficial for pregnant.
It contains more calcium than most other dairy products. Some varieties also contain probiotic bacteria, which support digestive health.
People who are lactose intolerant may also be able to tolerate yogurt, especially probiotic yogurt.
Taking probiotic supplements during pregnancy may reduce your risk of complications such as preeclampsia, gestational diabetes, vaginal infections, and allergies.
Berries are packed with water, healthy carbs, vitamin C, fiber and antioxidants.
They generally 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 value, so they should not cause major spikes in blood sugar.
Berries are also a great snack, as they contain both water and fiber. They provide a lot of flavor and nutrition, but with relatively few calories.
6. Whole Grains
Eating whole grains may help pregnant women meet their increased calorie requirements, especially during the second and third trimesters.
As opposed to refined grains, whole grains are packed with fiber, vitamins and plant compounds.
Oats and quinoa also contain a fair amount of protein, which is important during pregnancy.
Additionally, whole grains are generally rich in B vitamins, fiber, and magnesium. All of these are frequently lacking in the diets of pregnant women.
It’s not technically a food, but getting enough of it is very important to your health as any other nutrient.
During pregnancy, blood volume increases by up to 1.5 liters or about 50 ounces. Therefore, it’s important to stay properly hydrated.
Your fetus usually gets everything it needs, but if you don’t watch your water intake, you may become dehydrated.
Symptoms of mild dehydration include headaches, anxiety, tiredness, a bad mood, and reduced memory.
Furthermore, increasing your water intake may help relieve constipation and reduce your risk of urinary tract infections, which are common during pregnancy.
General guidelines recommend drinking about 68 ounces or 2 liters of water per day, but the amount you really need varies by individual.
As an estimate, you should be drinking about 34–68 ounces (1–2 liters) each day.
Just keep in mind that you also get water from other foods and beverages, such as fruit, vegetables, coffee, and tea.
As a rule of thumb, you should always drink water when you’re thirsty and drink until you’ve quenched your thirst.
Eggs are the ultimate health food, as they contain a little bit of almost every nutrient you need.
A large egg contains 77 calories, as well as high-quality protein and fat. It also packs many vitamins and minerals.
Eggs are a great source of choline. Choline is essential for many processes in your body, including brain development and health.
A dietary survey in the US showed that over 90% of people consumed less than the recommended amount of choline.
Low choline intake during pregnancy may increase the risk of neural tube defects and possibly lead to decreased brain function in the fetus.
A single whole egg contains roughly 113 mg of choline, which is about 25% of the RDI for pregnant women (450 mg).
This group of food includes lentils, peas, beans, chickpeas, soybeans, and peanuts.
Legumes are excellent plant-based sources of fiber, protein, iron, folate (B9) and calcium, all of which your body needs more during pregnancy.
Folate is one of the B vitamins (B9). It’s very important for the health of the mother and fetus, especially during the first trimester.
However, most pregnant women are not consuming nearly enough folate.
This has been linked with an increased risk of neural tube defects and low birth weight.
Insufficient folate intake may also cause your child to become more prone to infections and disease later in life.
Legumes contain high amounts of folate. One cup of lentils, chickpeas or black beans may provide from 65–90% of the RDA.
Furthermore, legumes are generally very high in fiber. Some varieties are also high in iron, magnesium, and potassium.