Guide on What You should Eat in Pregnancy Period

Have you conceived recently? If yes, then you will think about the well-being of your child. Obviously, you should eat lots of protein, vitamins, calcium and iron and include them with a variety of whole grains, lean meat, plant-based foods and sea food. When you create your healthy eating plan, you need to focus on whole foods that have greater amount of the stuff you need. Some of these include:

Protein
Vitamins
Minerals
Healthy fat
Complex carbohydrates
Fiber
Fluids

Here are 10 nutritious foods to eat during pregnancy to ensure you are healthy.

Dairy products – You need additional calcium and protein to satisfy the needs of your baby at the time of pregnancy. Some dairy products are – milk, yogurt and cheese which seem to be good choice. These products have two types of protein in them and they are – whey and casein. Dairy is the best source of calcium and has B vitamins, phosphorus, magnesium and zinc. Greek yogurt might be beneficial as they have probiotic bacteria in them which help in supporting digestive health.
Legumes – These are plant-based sources of protein, calcium, folate, iron and fibre which your body requires more during pregnancy. Folate is among the essential B vitamins (B9) which is extremely important for you and your baby during the first trimester. Legumes can help to improve the folate levels with supplementation according to the suggestion of your doctor. Legumes are high in fiber, and some are also high in potassium, iron and magnesium. You can add legumes to your diet with meals like hummus on black beans in a lentil curry or taco salad and whole grain toast.
Sweet potatoes – They are rich in beta-carotene, a plant compound which your body converts to vitamin A. This Vitamin A is necessary for the development of your body. But too much Vitamin A from animal products like organ meats may be the reason for toxicity. Sweet potatoes are a plant-based source of fiber and beta-carotene. Fiber keeps you full longer, lessens blood sugar and improves digestive health, which can decrease the risk of pregnancy constipation. Try sweet potatoes at breakfast time for your morning avocado toast.
Salmon – Salmon is rich in essential omega-3 fatty acids which have lots of benefits. Omega-3s are present in the seafood which build eyes and brain of your baby and increase gestational length. Though you should avoid eating seafoods when pregnant, salmon and sardines are safe to eat. It is the best choice to eat fresh salmon as smoked seafood possesses the risk of listeria.

Here are high mercury fish you need to avoid:

shark
marlin
swordfish
king mackerel
tilefish
bigeye tuna

Eggs – Eggs are healthy foods as they have little amount of almost each nutrient needed by your busy. A large egg has nearly 71 calories which means 3.6 g of protein, vitamins, fat and minerals. Eggs are good source of choline which is an essential nutrient for pregnancy. It is necessary for the brain development of your kid and prevents abnormalities of the spine and brain.
Broccoli and leafy greens – Broccoli and green vegetables like spinach and kale have many nutrients your body requires. Some benefits of eating them are vitamin C, fiber, vitamin K, calcium, iron, vitamin A, potassium and folate. Their fiber content can help in preventing constipation. Vegetables are linked to decreased risk of low birth weight.
Lean meat and proteins – Chicken, lean beef and pork are great sources of protein. Pork and beef are rich in choline, iron and B vitamins all of which are needed in greater amount during pregnancy. Iron is essential mineral used by red blood cells as part of hemoglobin. You require more iron as your blood volume is increasing during the third trimester. Low levels of iron during early and mid-pregnancy may be the reason for iron deficiency anemia. This can increase the risk of low birth weight and other complications.
Berries – These provide vitamin C, healthy carbs, antioxidants, fiber and water. They have low glycemic index value and so, they should not lead to significant spike in blood sugar. Berries have water and fiber in them and they provide different flavours and nutrition but with few calories. Some of the berries to eat during pregnancy include – raspberries, strawberries, blueberries, goji berries and acai berries.
Whole grains – They are packed with vitamins, plant compounds and fiber. Some whole grains such as – quinoa and oats have fair amount of B vitamins, magnesium, protein and fiber.
Avocados – Avocados have monounsaturated fatty acids which give them buttery taste and are perfect for adding creaminess to the dish. They have B vitamins, antioxidants, vitamin C, vitamin K, fiber, copper, vitamin E and potassium in them. Avocados are a great choice for your pregnancy due to high content of potassium, healthy fats and folate. Healthy fats build brain, tissues and skin of your baby and folate prevent neural tube defects and developmental abnormalities of the spine and brain such as spina bifida. Potassium relieves leg cramps, which may affect some people and avocados have more potassium in them than bananas.
Dried fruit – These contain high amount of calories, different vitamins, minerals and fiber. Taking one piece of dried fruit has same amount of nutrients like fresh fruit. One serving of dried fruit may enhance the intake of vitamins and minerals which include – potassium, folate and iron. Prunes are rich in potassium, vitamin K and fiber. These laxatives are very helpful to relieve constipation. Dates are high in potassium, plant compounds, iron, and fiber.
Fish liver oil – They are made from oily liver of fish and rich in omega-3 fatty acids DHA and EPA for eye and brain development. You may supplement with fish oil and protect against preterm delivery which is beneficial for the development of fetal eye. Fish liver oil is high in vitamin D and beneficial when you do not eat seafood or supplement with omega-3 or vitamin D.