Maintaining a healthy diet during pregnancy is very important.During this time, your body needs additional nutrients, vitamins and minerals In fact, you may need 350–500 extra calories each day during the 2nd and 3rd trimesters. A diet that lacks key nutrients may negatively affect the baby’s development. Poor eating habits and excess weight gain may also increase the risk of gestational diabetes and pregnancy or birth complications. Healthy, nutritious foods will help ensure the health of you and your baby. It will also make it a lot easier to lose the pregnancy weight after you’ve given birth.
Here are highly nutritious foods to eat when you’re pregnant.
1. Dairy products
During pregnancy, you need to consume extra protein and calcium to meet the needs of the growing fetus.Dairy products contain two types of high quality protein: casein and whey. Dairy is the best dietary source of calcium, and provides high amounts of phosphorus, various B-vitamins, magnesium and zinc. Yogurt, especially Greek yogurt, is particularly beneficial for pregnant women.It contains more calcium than any other dairy product. Some varieties also contain probiotic bacteria, which support digestive health.
2. Sweet Potatoes
Sweet potatoes are very rich in beta-carotene, a plant compound that is converted into vitamin A in the body.Vitamin A is essential for growth, as well as for the differentiation of most cells and tissues. It is very important for healthy fetal development.Pregnant women are generally advised to increase their vitamin A intake by 10–40% They are also advised to avoid very high amounts of animal-based sources of vitamin A, which may cause toxicity when eaten in excess .Therefore, beta-carotene is a very important source of vitamin A for pregnant women. Sweet potatoes are an excellent source of beta-carotene. About 100–150 grams of cooked sweet potatoes fulfills the entireRDI. sweet potatoes contain fiber, which may increase fullness, reduce blood sugar spikes and improve digestive health and mobility.
3. Eggs
Eggs are the ultimate health food, because they contain a little bit of almost every nutrient you need.A large egg contains 77 calories, as well as high-quality protein and fat. It also contains many vitamins and minerals. Eggs are a great source of choline. Choline is essential for many processes in the body, including brain development and health. A dietary survey in the US showed that over 90% of people consumed less than the recommended amount of choline . Low choline intake during pregnancy may increase the risk of neural tube defects and possibly lead to decreased brain function. A single whole egg contains roughly 113 mg of choline, which is about 25% of the recommended daily intake for pregnant women (450 mg).
4. Broccoli and dark, leafy greens
Broccoli and dark, green vegetables, such as kale and spinach, contain many of the nutrients that pregnant women need.These include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium. Furthermore, broccoli and leafy greens are rich in antioxidants. They also contain plant compounds that benefit the immune system and digestion.Due to their high fiber content, these vegetables may also help prevent constipation. This is a very common problem among pregnant women.Consuming green, leafy vegetables has also been linked with a reduced risk of low birth weight .
5. Berries
Berries are packed with water, healthy carbs, vitamin C, fiber and plant compounds.They generally contain high amounts of vitamin C, which helps the body absorb iron. Vitamin C is also important for skin health and immune function. Berries have a relatively low glycemic index value, so they should not cause major spikes in blood sugar. Berries are also a great snack because they contain both water and fiber. They provide a lot of flavor and nutrition, but with relatively few calories.
6. Whole grains
Eating whole grains may help meet the increased calorie requirements that come with pregnancy, especially during the second and third trimesters.As opposed to refined grains, whole grains are packed with fiber, vitamins and plant compounds. Oats and quinoa also contain a fair amount of protein, which is important during pregnancy. Additionally, whole grains are generally rich in B-vitamins, fiber and magnesium. All of these are frequently lacking in the diets of pregnant women.
7.Dried fruit
Dried fruit is generally high in calories, fiber and various vitamins and minerals.One piece of dried fruit contains the same amount of nutrients as fresh fruit, just without all the water and in a much smaller form. Therefore, one serving of dried fruit can provide a large percentage of the recommended intake of many vitamins and minerals, including folate, iron and potassium. Prunes are rich in fiber, potassium, vitamin K and sorbitol. They are natural laxatives, and may be very helpful in relieving constipation. Dates are high in fiber, potassium, iron and plant compounds. Regular date consumption in the third trimester may help facilitate cervical dilation and reduce the need to induce labor.
8. Water
During pregnancy, blood volume increases by up to 1.5 liters. Therefore, it is important to stay properly hydrated .The fetus usually gets everything it needs, but if you don’t watch your water intake, you may become dehydrated. Symptoms of mild dehydration include headaches, anxiety, tiredness, bad mood and reduced memory. Increasing water intake may help relieve constipation and reduce the risk of urinary tract infections, which are common during pregnancy.General guidelines recommend drinking about 2 liters of water per day, but the amount you really need varies by individual. As an estimate, you should be drinking about 1–2 liters each day. Just keep in mind that you also get water from other foods and beverages, such as fruit, vegetables, coffee and tea.
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