10 Foods to Eat During Pregnancy

10 Foods to Eat During Pregnancy

Do you feel hungry during pregnancy? Looking for a snack that makes you and your child feel good? Also, eating nutritious foods during pregnancy is essential!

When building a healthy pregnancy food system, focus on whole foods that provide more nutrients that the body needs during pregnancy such as:

• Protein
• Vitamins and minerals
• Healthy fats
• Complex carbohydrates
• Fiber and fluids

Here are 10 types of foods that are very nutritious to eat during pregnancy to help get and achieve dietary goals.

1. Dairy Products

Pregnant women need to eat more protein and calcium to meet the needs of the little baby who grows inside them.

Dairy products such as milk, cheese and yogurt should be on their diet, containing two types of high-quality protein: casein and serum.

Dairy is the best food source of calcium and provides high amounts of phosphorus, vitamin B, magnesium and zinc.

Yogurt, especially Greek yogurt, also contains more calcium than most other dairy products and is particularly useful. Some varieties also contain probiotic bacteria, which support digestive health.

2. Legumes

This range of foods includes lentils, peas, beans, chickpeas, soy and peanuts.

Legumes are a great plant source of fiber, protein, iron, folic acid and calcium - all of which the body needs most during pregnancy.

Folic acid is a basic B-9 vitamin, a very important vitamin for the mother and child, especially during the first trimester of pregnancy, and also before.

Legumes generally contain a very high percentage of fiber as well. Some varieties also contain a high percentage of iron, magnesium and potassium.

3. Potatoes

Sweet potatoes are not only delicious and can be cooked in more ways than one, but are also rich in beta-carotene, a vegetarian compound that turns into vitamin A in the body. It is the vitamin necessary for a child's development.

Sweet potatoes are a abundant plant source of beta-carotene and fiber, which promote long-term fullness, reduce high blood sugar and improve digestive health.

4. Salmon

Smoked salmon with whole wheat bread or grilled or pesto-covered triaki bread are a great addition to the diet.

Salmon is rich in essential omega-3 fatty acids that have a range of benefits, are found in large quantities in seafood, help build the baby's brain and eye and can help increase pregnancy length.

Salmon is also one of the very few natural sources of vitamin D, which most people lack, and is important for bone health and immune function.

5. Eggs

Eggs are a healthy, integrated food, because they contain a few of the nutrients you need. The large egg contains about 80 calories, high-quality protein, fat and many vitamins and minerals.

It is also a major source of choline, a vital nutrient during pregnancy, important for the development of the child's brain and helps prevent growth abnormalities in the brain and spine.

One egg contains approximately 147 milligrams of choline. The amount of choline currently recommended during pregnancy is 450 milligrams per day.

6. Broccoli and dark leafy vegetables

Broccoli and dark green leafy vegetables, such as turnips and spinach, contain a lot of nutrients that a pregnant woman needs.

Benefits include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folic acid and potassium.

Adding servings of green vegetables is an effective way to fill vitamins and prevent constipation due to all these fibers. Vegetables have also been linked to reducing the risk of low birth weight.

7. Lean meats and proteins

Lean meat and chicken are excellent sources of high-quality protein, and beef is rich in iron, choline and other B vitamins - all of which are essential in larger quantities during pregnancy.

This is because iron is an essential mineral used by red blood cells as part of hemoglobin. The body needs more iron because the volume of blood increases. This is particularly important during the third stage of pregnancy.

Low iron levels during early and medium pregnancy may lead to iron deficiency anemia, increasing the risk of low birth weight and other complications.

Eating iron-rich foods with vitamin C-rich foods, such as oranges or paprika, also helps increase absorption.

8. Berries

Berries contain a lot of benefits such as water, healthy carbohydrates, vitamin C, fiber and antioxidants. It also contains a relatively low value for the glycemic index, so it should not cause a significant rise in blood sugar.

Berries are great snacks, containing water and fiber. It provides a lot of delicious flavor and nutrition, with relatively few calories.

Blue berries, berries, goji berries, strawberries and acai berries are among the best berries that can be eaten during pregnancy.

9. Whole Grains

Unlike refined grains, whole grains are full of fiber, vitamins and plant compounds. Oats, quinoa, brown rice, wheat berries and barley are preferred instead of white bread, pasta and white rice.

Some whole grains, such as oats and quinoa, contain a good amount of protein. They also provide some nutrients that pregnant women often lack: B vitamins, fiber and magnesium.

10. Avocado

This makes it taste rich and makes it perfect for adding flavor and texture to dishes.

It is also rich in fiber, vitamins B (especially folic acid), vitamin K, potassium, copper, vitamin E and vitamin C.

With its high containing healthy fats, folic acid and potassium, avocados are always a great choice, especially during pregnancy.

Healthy fats help build the baby's skin, brain and tissue, and folic acid may help prevent neural tube defects and developmental abnormalities of the brain and spine such as spina bifida.

Potassium may also help relieve leg cramps, which are a side effect of pregnancy in some women. Avocados contain more potassium than bananas.

Important message:

In the growth phase, the expectant mother needs to eat all nutrient-rich foods through a complete diet that contains whole grains, fruits, vegetables, lean proteins, and healthy fats.

Delicious options are available and versatile to provide everything the body needs during that stage. The healthcare team can help develop a diet rich in dietary choices and support the plan with any necessary supplements.