When you are pregnant, you need to eat more healthy foods for the safety of your child.
10 Foods to eat when you are pregnant
Pregnancy requires lots of attention from the woman. You need to adjust numerous activities in your daily schedule to ensure that your baby is not affected in any way.
One of the best things you should consider changing is your regular meal plan. The food that you consume during pregnancy has everything to do with your child. Hence, you must look into your meal plan to ensure that they contain all the essential nutrients needed for the healthy growth of your baby.
Your healthy eating plans must consist of foods that are rich in protein, vitamins, minerals, fluids, fiber, complex carbohydrates, and healthy fats. The ten best foods for pregnant women consist of the following.
Legumes are rich sources of iron, fiber, folate, calcium, and protein. Your body needs all these essential nutrients during pregnancy.
This plant-based food consists of peas, beans, soybeans, peanuts, chickpeas, and lentils. Generally, legumes are very high in fiber.
However, some of their varieties are in magnesium, iron, and potassium. You should include legumes in your regular meal plan as it attracts numerous health benefits to you.
You can mix legumes with whole-grain toast or any other choice of recommendable foods.
2. Broccoli and dark leafy greens
Broccoli and dark green vegetables like spinach and kale contain various nutrients that your body needs during pregnancy. In a situation where you prefer other meal plans to dark green vegetables, you still have to add them to your meal plan for the sake of your baby.
Broccoli and dark green vegetables are packed with vitamin A, vitamin C, Vitamin K, fiber, iron, calcium, potassium, and folate. When you proceed to add green vegetables to your regular diets, you will attract all those nutrients to your body system.
With high fiber content in veggies, you can fight constipation and other underlying health challenges.
Berries contain nutrients such as water, vitamin C, antioxidants, healthy carbs, and fiber. Generally, berries come with a relatively low glycemic index value.
Therefore, they do not contribute to major spikes in your blood sugar level. Since they contain few calories, high fiber, and water, berries can serve as the right snacks for you.
Berries that you should eat during pregnancy consist of, strawberries, blueberries, raspberries, acai berries, and goji berries.
4. Sweet potatoes
Sweet potatoes are rich in beta carotene. They appear as a plant compound that attracts vitamin A to your body system.
A study has proven that vitamin A is essential for a baby's growth and development. Since sweet potatoes are root-based starchy vegetables that are rich in vitamin A, you can use them to improve your baby's health.
A study also advises people to minimize the rate at which they consume meat-based food that is rich in vitamin A. The study went ahead to prove that meat-based food that is rich in vitamin A can be toxic to both you and your baby.
Therefore, sweet potatoes can serve as an alternative option.
5. Whole grains
Whole grains contain vitamins, fiber, and other plant compounds. Whenever you want to add whole grain to your meal plan, your mind should always go to brown rice, barley, oats, wheat berries, and quinoa.
However, you should remove refined grains such as white rice, pasta, and white bread from your regular meal plan as they are unsafe for you and your baby.
You may be wondering why water made it to the list. Water is an essential nutrient that your body cannot do without it.
Your blood volume may likely increase by 45 percent during pregnancy. Therefore, you need water to stay hydrated counter this challenge.
Whenever you drink water, your body will concentrate the hydration on your baby. Hence, you will need more water to avoid becoming dehydrated.
When you increase the amount of water you drink during pregnancy, your body system will be less exposed to constipation and risk of urinary tract infections. Hence, you need to take about 2.3 liters of water per day to stay hydrated.
Bear in mind that you can also obtain water from coffee, beverages, fruits, and vegetables.
7. Dried fruit
Dried fruits are high in fiber, calories, vitamins, and minerals. In most cases, dried fruits also contain the exact amounts of nutrients as fresh fruits.
Therefore, you can add them to your regular meal plan to improve your health condition.
Avocados are high in vitamin B, vitamin C, vitamin E, vitamin K, fiber, potassium, copper, and folate. Since they are made up of healthy fats, avocados come as a perfect food for pregnant women.
9. Dairy products
You need to eat lots of dairy products for your baby's growth and development. Dairy products such as cheese, milk, and yogurt should make it to your day-to-day meal plan.
Most dairy products consist of casein and whey, which are the two types of high-quality protein your body needs. Dairy products are also a rich source of calcium, zinc, phosphorus, magnesium, and vitamin B.
Therefore, you have lots of nutrients to gain from dairy products.
Eggs are regarded as one of the healthiest foods as they are made up of little amounts of almost every nutrient that your body needs. Eggs are rich sources of essential nutrients that you need during pregnancy.
A large egg is made up of 80 calories, fats, high-quality protein, several minerals, and vitamins. Therefore, you have every reason to add eggs to your regular meal plan during pregnancy. It also helps to suppress unnecessary appetite and over-eating
As you proceed to add any of these foods into your regular meal plan, check into the quantity you consume per meal so as to complicate your health and that of your baby.
You may also like this article: