Eating healthy diets during pregnancy is essential. During this period, the body requires additional nutrients, vitamins, and minerals. Intact, every pregnant woman needs extra 350-500 calories daily in the 2nd and 3rd trimesters.

A diet lacking the essential nutrients may negatively affect the development of the baby. Excessive weight gain and poor eating habits may also increase the risk of birth or pregnancy complications and gestational diabetes. In simple terms, choosing healthy, nutritious foods will help ensure the good health of mother and baby. An additional prop to eating healthy during pregnancy is that it becomes much easier to lose pregnancy weight after childbirth. Below are some common great foods during pregnancy.

Broccoli

Broccoli and leafy greens contain the majority of the nutrients that pregnant women require. They’re rich in vitamin C, vitamin A, vitamin K, iron, calcium, potassium, folate, and high fiber content, which helps prevent constipation, common among pregnant women. Its consumption has also been linked with low birth weight risks.

Dairy Products

Dairy products, particularly yogurts, are great for pregnant women. They help meet the increased demand for protein and calcium needed for the proper growth of the fetus. They also contain high amounts of phosphorus, various vitamin B, zinc, and magnesium. Sources like Greek yogurt contain probiotic bacteria that support digestive health. Intake of probiotic supplements during pregnancy helps decrease complications like gestational diabetes, preeclampsia, vaginal infections, and allergies. You can get all your pregnancy-friendly dairy products while saving money. For example at Coles Catalogue, you can save on Greek yogurts starting this week. In addition to what we mentioned earlier, another advantage of Greek yogurt is that it’s twice the protein and low-fat content compared to ordinary yogurt. Discover weekly specials on dairy products at great discount sales.

Bananas

Bananas contain high levels of potassium and offer quick bursts of energy to combat pregnancy fatigue. They are also perfect for nauseated individuals.

Lean Meat

This may include beef, chicken, and pork. Lean meat is an excellent source of high-quality protein. Pork and beef are rich sources of choline, iron, and vitamin B, all required in higher volumes during pregnancy. Iron is an indispensable component of the red blood cells and hemoglobin. It is needed for the delivery of oxygen to all body cells. Pregnant women require more iron since there is an increase in their blood volume. This is especially important during the 3rd trimester.

Eggs

Eggs are regarded as the ultimate health food; they contain a bit of almost all the required nutrients. A sizable egg contains 77 calories, high-quality protein, fat, and also filled with numerous vitamins and minerals. Eggs are also an excellent source of choline. Choline is an essential nutrient for many body processes, including brain development. Low intake of choline during pregnancy can increase the risk of neural tube defects leading to decreased brain function in the fetus.

Fatty Fish 

Fatty fish is an excellent source of omega-3 fatty acids and vitamin B12. It helps reduce fatigue and any inflammation. Also, vitamin B12 is needed as it works with folic acid to produce red blood cells and iron and enhances energy. 

Brown Rice 

We have all heard several times brown rice is good and it is especially good for you when you are pregnant. Unlike white rice, it’s less processed and has more nutritional value, which means you get the vitamins and minerals you need. Also, one cup cooked brown rice contains about 3.5 grams of fiber and has low glycemic index, which means, your blood sugar won’t spike. 

Water 

Water is extremely important for good health. Almost 60% of your body weight is made up of it and it is essential for cell functions, including the production of energy. When you don’t consume enough, it can cause dehydration, making you feel tired and fatigued. Therefore, drink plenty of water to keep yourself fresh and hydrated. Do it even when you are not thirsty and make sure you consistently consume water throughout the day. 

Dark Chocolate

If you are ever in the mood for something sweet, opt for dark chocolate. It contains a higher percentage of cocoa when compared to milk chocolate, which means it contains antioxidants that are beneficial for you. Right from increasing the flow of blood to delivering oxygen to the brain and muscles, it is exceptional for you. And finally, it improves your mood, which is a plus. 

Oatmeal 

Oatmeal is a whole-grain cereal and fuels you with energy which will last an entire day. It contains a soluble fiber called beta-glucan, which when mixed with water turns into a thick gel-like substance, making you feel full for longer and delays absorption of glucose into your bloodstream. Also, they are rich in vitamins and minerals like vitamin B, iron, and manganese. 

Lentils 

Lentils are a great source of protein, nutrients, carbs, and fiber. When you consume lentils, it slows down the emptying of your stomach, making you stay fuller for longer. Also, it increases your energy levels. 

Avocados 

Avocados are known as a super food and rightly so because they bring in significant health benefits such as healthy fats and fiber. Almost 84% of healthy fats in this fruit are a result of monosaturated and polyunsaturated fatty acids. They make sure that all the nutrients gets absorbed efficiently and ensure optimal blood level. Also, avocados are a good source of vitamin B. 

Conclusion

The type of food consumed during pregnancy affects energy as well as well-being. It also directly contributes to the development and health of the baby. Since the nutrient and calorie needs are increased, it’s vital that every pregnant woman chooses nutrient-dense, healthy foods. However, don’t overdo it. Consume each food item in appropriate amounts to enhance your health.  Weight gains are a characteristic of pregnancy; however, it must be gained healthily. This benefits the overall health of the mother and baby during and after the pregnancy. The list above should offer a good start towards a healthier, well-nourished pregnancy.

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