Best 13 Foods to Eat When You’re Pregnant
There are 13 types of foods that are recommended for pregnant women to consume.
Pregnant? Hangry? Looking for a snack that will make you and your baby happy without upsetting your stomach?
You’ve probably heard it quite a bit: Maintaining a healthy diet throughout pregnancy is necessary.
We are here to help transform your kitchen cupboards into a one-stop shop stocked with nutritious and delectable foods that will give your child the best possible start.
When making a healthy eating plan, you should focus on whole foods that give you more of the good things you would need even if you weren’t pregnant, like:
- vitamins and minerals
- types of fat that are good for you
- complex carbohydrates
- fiber and fluids
Here is a list of 13 foods that are incredibly high in nutrients and are great for pregnant women to eat.
1- Eggs good for pregnant
These incredible, edible eggs are the best food for your health because they contain trace amounts of virtually all the nutrients your body requires. In a large egg, you can find about 80 calories, high-quality protein, fat, and a wide range of vitamins and minerals.
Choline, a B vitamin crucial for a pregnant woman’s development, can be abundant in eggs.
It plays a vital role in the baby’s brain development and helps prevent developmental abnormalities of the spine and the brain.
One whole egg has approximately 147 milligrams (mg) of choline, which brings you closer to the daily choline intake recommended for pregnant women, which is 450 mg (though more studies are being done to determine if that is enough).
The following are a few of the most healthy ways to cook eggs:
Try incorporating them into a chickpea scramble or spinach and feta wraps.
2- Broccoli and other dark green leafy vegetables
This is no surprise: Broccoli and other dark green vegetables, such as kale and spinach, contain a significant quantity of the required nutrients.
Even if you don’t particularly enjoy eating them, you can usually find a way to sneak them into a variety of different dishes.
Fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium are some of this food’s many beneficial nutrients. They are a veritable treasure trove of healthy greens.
Because of the high fiber content, including green vegetables in your diet effectively increase your vitamin intake and prevents constipation. Vegetable consumption has also been associated with a lower risk of having a child born with low birth weight.
If you give this recipe for kale eggs Florentine or blend some spinach into a green smoothie, you won’t even be able to tell that it contains kale or spinach.
3- Proteins and meats with a low-fat content
High-quality protein can be found in significant quantities in lean beef, pork, and chicken cuts.
Both beef and pork are excellent sources of iron, choline, and different B vitamins, all of which are needed in more significant amounts during pregnancy.
Iron is a vital mineral required to produce hemoglobin in red blood cells. Because your blood volume is increasing, you will need more iron. This should receive extra attention during the third trimester of your pregnancy.
Iron deficiency anemia can develop if there is an inadequate supply of iron during the first and second trimesters of pregnancy. This condition raises the risk of having a baby with low birth weight and other complications.
It is not always easy to meet your daily iron requirements through diet alone, particularly if you have an aversion to meat, follow a vegetarian or vegan diet, or are a vegan.
But people who can find that eating more lean red meat regularly helps them get more iron from their food.
A valuable piece of advice is to consume foods high in iron and vitamin C, such as oranges or bell peppers. This may help increase the absorption of iron.
You can ensure that you meet your nutrient needs by adding tomato slices, rich in vitamin C, to that turkey burger or by preparing this steak and mango salad.
4- Products made from dairy
To satisfy the requirements of your developing child, you will need to increase the amount of protein and calcium you consume throughout your pregnancy. Milk, cheese, and yogurt are examples of dairy products that ought to be on the agenda.
Both casein and whey are types of protein that are considered to be of very high quality and can be found in dairy products.
In addition to containing significant amounts of phosphorus, B vitamins, magnesium, and zinc, dairy products are the best dietary source of calcium.
Greek yogurt, in particular, has a higher calcium content than most other dairy products and is, therefore, particularly beneficial. Some types also have probiotic bacteria, which are suitable for the health of the digestive system.
Even if you are lactose intolerant, yogurt, particularly probiotic-rich yogurt, may be tolerated.
Check with your primary care physician to see if there is any way you can test it.
A whole universe of yogurt-based smoothies, parfaits, and lassis may be waiting for you.
Lentils, peas, beans, chickpeas, soybeans, and peanuts are all members of the legume food group, which includes a wide variety of delicious ingredients for cooking.
The pregnant body requires more fiber, protein, iron, folate, and calcium than usual.
Legumes are an excellent plant-based source of all of these essential nutrients.
Folate is one of the B vitamins that are necessary (B9). It is essential for you and the baby, particularly during the first trimester, but it is also vital before you get pregnant.
You must consume at least 600 micrograms (mcg) of folate per day from a trusted source, which can be difficult to achieve solely through food consumption. But adding legumes to your diet and taking supplements as your doctor tells you can help you get closer to your goal.
In general, legumes have a very high fiber content as well.
In addition, certain types have high iron, magnesium, and potassium concentration.
Consider incorporating more legumes into your diet with dishes like hummus on toast made with whole grains, black beans in a taco salad, or lentil curry.
6- Sweet potatoes
Not only can sweet potatoes be prepared in seemingly endless delectable ways, but they also contain a high amount of beta-carotene.
This plant compound can be converted into vitamin A by the body.
Vitamin A is necessary for the growth of a baby. Be careful not to consume an excessive amount of organ meats or other animal-based sources of vitamin A, as these foods, when consumed in large quantities, can lead to toxicity.
Beta-carotene and fiber are hard to come by in plant foods, but sweet potatoes provide a plentiful supply of both. Fiber helps you feel full for longer, lowers your risk of blood sugar spikes, and promotes healthy digestion (which can help if that pregnancy constipation hits).
You can make a delicious breakfast from sweet potatoes by using them as a base for your avocado toast in the morning.
Salmon is a welcome addition to this list and can be enjoyed in various ways, including teriyaki grilling, pesto slathering, or smoked on a whole wheat bagel. Salmon is an excellent food choice because of its high omega-3 fatty acid content.
Omega-3 fatty acids have been linked to a wide variety of benefits to one’s health.
The consumption of seafood is an excellent source of these nutrients, which not only contribute to the development of your child’s brain and eyes but also have the potential to make your pregnancy last longer.
But hold on, have you been cautioned to reduce the amount of seafood you eat because of the mercury and other contaminants in fish with a high mercury content? You can still eat fatty fish such as salmon.
To reduce your mercury exposure, stay away from these fish:
In addition, salmon is one of the few natural sources of vitamin D, which most of us are deficient in. Swordfish, sharks, king mackerel, marlin, bigeye tuna, and tilefish are all found in the Gulf of Mexico. It is essential for maintaining strong bones and proper immune function.
Even though they are small, berries have a lot of good things in them, like water, good carbohydrates, vitamin C, fiber, and antioxidants.
Since the glycemic index value of berries is on the lower end, eating them should not result in significant increases in blood sugar.
Berries are an excellent choice for a snack because they are not only high in fiber but also contain water. Although they are high in flavor and nutrition, they have a comparatively low number of calories.
Blueberries, raspberries, strawberries, goji berries, and acai berries are among the berries that are considered to be among the healthiest options to consume while pregnant. For some culinary ingenuity, consider trying out this blueberry smoothie.
9-Grains that are whole
In contrast to their refined counterparts, whole grains contain essential fiber, vitamins, and other plant compounds. Instead of white bread, pasta, and rice, you should consider consuming oats, quinoa, brown rice, wheat berries, and barley.
Oats and quinoa are examples of whole grains packed with protein and other whole grains.
They also provide a good source of magnesium, fiber, and B vitamins, all nutrients pregnant women frequently lack.
There are many ways to incorporate whole grains into any meal, but we are particularly fond of this quinoa and roasted sweet potato bowl.
Because of the high concentration of monounsaturated fatty acids that they hold, avocados are an unusual variety of fruit. This makes them taste buttery and rich, making them perfect for creating a more complex and creamy dish.
In addition, they have a high concentration of the nutrients fiber, B vitamins (particularly folate), vitamin K, potassium, copper, vitamin E, and vitamin C.
Avocados are an excellent choice for pregnant women because they are high in healthy fats, folate, and potassium.
Healthy fats suit your child’s skin, brain, and other tissues. Folate may help prevent neural tube defects and congenital disabilities of the brain and spine that can cause problems like spina bifida.
Some pregnant women experience leg cramps, which can be alleviated by taking potassium. This is a common pregnancy-related symptom. Avocados have a higher potassium content than bananas.
You can eat them as guacamole, add them to salads and smoothies, and spread them on toast made with whole wheat.
11- Dry Fruit
Dried fruit typically contains high calories, fiber, and various vitamins and minerals.
The exact amount of nutrients can be found in one piece of dried fruit as in the same amount of fresh fruit; the only difference is that the dried fruit is much more concentrated.
Many vital vitamins and minerals, such as folate, iron, and potassium, can be found in large amounts in one serving of dried fruit.
Prunes are an excellent source of fiber as well as potassium and vitamin K. They are natural laxatives and have the potential to be of great assistance in the treatment of constipation. Dates are an excellent source of dietary fiber, potassium, iron, and other plant-based compounds.
However, dried fruit also has a high concentration of naturally occurring sugars. Be sure to steer clear of the candied varieties because they have even more sugar content.
Most of the time, you shouldn’t eat more than one serving of dried fruit at a time, even though dried fruit may help you get more calories and nutrients.
For a snack high in protein and fiber on the go, try incorporating a small serving into a trail mix that also contains nuts and seeds.
Say it with me: We should all drink plenty of water.
And particularly women who are pregnant. Approximately a 45 percent increase in blood volume is seen in pregnant women.
Your body will divert its supply of hydration to your child, but if you ignore how much water you drink, you could become dehydrated.
Some symptoms of mild dehydration include headaches, anxiety, tiredness, irritability, and a general decline in mood and memory.
Increasing the amount of water you consume daily may help you avoid urinary tract infections and relieve constipation, a common ailment for pregnant women.
Water intake during pregnancy should average about 80 fluid ounces (2.3 liters) per day, according to general recommendations. However, the amount that you require varies. Check with your primary care physician for an offer that considers your unique requirements.
Remember that you can also get water from other foods and beverages, such as fruits and vegetables, and drinks like coffee and tea.
It’s a good idea to keep a water bottle that you can reuse on hand to satisfy your thirst whenever it strikes you throughout the day.
13- Oil derived from fish liver
Fish liver oil is extracted from a fish’s liver, often cod.
It is a fantastic resource for the beneficial omega-3 fats EPA and DHA, both of which are necessary for the proper development of the brain and eyes in fetuses.
Taking fish oil supplements may help protect against premature delivery and may be beneficial to the development of the eyes of the fetus.
Vitamin D is a nutrient many people don’t get enough of, and fish liver oil is an excellent source of this vitamin. People who don’t regularly consume seafood or take omega-3 or vitamin D supplements could benefit significantly from this.
A single serving of fish liver oil, equal to one tablespoon or 15 milliliters, provides more than the amount of omega-3, vitamin D, and vitamin A recommended daily consumption.
However, it is not advised to consume more than one serving per day because an excessive amount of preformed vitamin A can be harmful to your baby. There is evidence that consuming large amounts of omega-3 can thin the blood.
Salmon, sardines, canned light tuna, and pollock are all fish low in mercury and can help you meet your omega-3 dietary needs.
Your growing child can’t wait to get their hands on all those nutrient-dense foods from a balanced diet that includes lean proteins, fruits and vegetables, whole grains, and healthy fats.
A wide variety of tempting options provide you and your baby with everything the two of you will require. Maintain communication with your healthcare team regarding your dietary decisions and ask them to direct you toward an appropriate supplementation strategy.
The items on this list should serve as a solid foundation for a healthy and well-nourished pregnancy.