Healthy diet is very important for the wellbeing of a pregnant woman and her baby. There are many things that an expectant woman should do to take best care of herself because her good health will be a sign of a healthy baby.
The fetus inside the womb needs an adequate supply of necessary nutrients in order to develop and grow properly. Therefore, the meals for pregnant women should be consisting of foods that are rich in essential nutrients and vitamins
So, if you're expecting, it is critically important to consume healthy foods in order to have a healthy pregnancy. Not eating enough in your first trimester may jeopardize brain development of your baby in the womb.
Here are 7 foods that you should eat during your pregnancy.
1. Legumes
Having chickpeas, beans, lentils, peanuts, and soybeans, legumes is a group of healthy foods that pregnant women should eat during the most important time of her life.
All the food items included in legumes make an excellent source of protein, folate (B9), calcium, and fiber that are important for your baby’s health especially in first trimester.
Additionally, legumes are rich in fiber while some of its items contain magnesium, potassium and iron that your body needs when you are pregnant.
2. Sweet Potatoes
Sweet potatoes contain beta carotene which is basically a plant compound that's converted into vitamin A when consumed by the body. And it's needless to say that Vitamin A has a very important role in the growth and differentiation of most tissues and cells of the fetus.
Most health experts recommend pregnant women to increase their Vitamin A intake in addition to avoid consuming higher quantity of animal based sources of Vitamin A as its excess use can cause toxicity in the body.
For that reason, beta-carotene in sweet potatoes makes a good alternative and reasonable source of getting vitamin A during pregnancy. Also, sweet potatoes have fiber which is good to enhance your digestive health and movement, reduce blood sugar levels and increase fullness.
3. Dairy products
Dairy products make good source of calcium and protein that are very important in the growing needs of your fetus. Moreover, they provide high quantities of phosphorus, magnesium, zinc and vitamin B.
Dairy products that are particularly good to eat during pregnancy include various types of yogurts such as Greek yogurt and other varieties. These types contain more calcium and pro-biotic bacteria that is very important for your digestive health and can be helpful for preventing vaginal infections, gestational diabetes etc.
Another important dairy product is milk which is an excellent source of getting calcium and iron for your baby's well growth. It also contains lactose that has galactose - a simple sugar that helps develop the nervous system and the brain of the fetus.
4. Cruciferous Vegetables
Pregnant women should include cruciferous vegetables in their diet to get vitamins and minerals which are equally good for the mother and her baby. Cruciferous vegetables are seasoned in cold weather and include broccoli, cabbage, kale, and cabbage. Use them in salads and other recipes to enjoy small meals in multiple times every day.
5. Whole Grain
Using whole grain during pregnancy is very helpful in getting essential vitamins such as folic acid which help prevent birth defects in your baby. You can use whole grain in many forms such as wheat, barley cereal, oatmeal or whole grain pasta.
Furthermore, whole grains are loaded with fiber, plant compounds and vitamins. All these attributes make this food handy for fulfilling the requirements of increased calories in your body during pregnancy.
6. Eggs
Eggs are an affordable source of high-quality protein, important fats and minerals such as selenium and zinc. All these attributes help promote the overall growth and development of your baby in addition to maintain a proper selenium level to decrease the risk for pre-eclampsia.
Also, eggs have enough quantity of phospholipids found in all cell membrane which is important to help in developing cell-to-cell connections in your baby’s brain.
7. Salmon
Omega-3 acids are extremely helpful in developing the brain and eyes of your baby.
Oily fish like salmon are rich in omega-3 fatty acids and should be included in your diet especially when you are expecting.
Additionally, salmon is a natural source of vitamin D which is crucial for your bone health and immune function. However, most doctors advise pregnant women to limit their seafood intake because of mercury and a few other contaminants. Keto recipes too can be very helpful.