Eating healthy and nutrient-dense foods during pregnancy is the best things one can do for their baby and themselves. After all, the food you consume is the main source of nutrition for the baby. So, it’s time for pregnant women to pick the right kinds of foods that help promote the growth and development of the baby.
Folate is a vital nutrient which is essential before conception and even after the first few months of pregnancy. However, your needs for B vitamins are high during the pregnancy stage. Nutrition experts recommend getting at least 400micrograms of folate daily from the supplements or by having a cup of fortified cereal.
Broccoli is packed with calcium and folate that are essential during the pregnancy. Also, it is high in fiber and has potent antioxidants that help combat infections. Broccoli has good amounts of vitamin C which help the body to absorb iron when eaten along with iron-rich foods such as brown rice or whole wheat grains.
The daily requirement of iron will get doubled during the stage of pregnancy and hence, including foods that are high in iron is recommended during pregnancy. When your body will not have enough of iron then you are more likely to get tired. Moreover, the Lean meat gets easily absorbed by the body.
Pregnant women require 10 extra grams of protein every day. Lentils and dried beans provide a great source of protein and have nearly 15gm of protein per cup. They are high in fiber and help combat constipation. Also, a cup of cooked lentils can meet half the daily folate requirement.
Bananas are a loaded with a good dose of potassium and can offer a quick boost of energy, thus helping combat pregnancy fatigue. Consuming bananas can even help in easing nausea. Add them to your cereal bowl or whip in your smoothies along with a cup of yogurt, berries etc.
Cheese varieties such as mozzarella, cheddar can help in providing you with a healthy dose of calcium. One ounce serving of such cheese varieties can provide you with around 150-200mg of calcium. Also, cheese is considered a great source of protein which is essential during your pregnancy.
Your body will absorb around twice the calcium from the foods when you are pregnant. However, some of us will be getting too little calcium and drinking a glass of non-fat milk is a great way to start with. An 8-ounce serving of milk can provide 30% of the RDA of 1000mg.
Avocados are high in potassium, folate, vitamin C, and vitamin B6, a nutrient essential for the growth and development of baby’s tissue and brain. Also, vitamin B6 helps ease morning sickness. Also, including avocados in your diet provide your body with a great dose of vitamins. But include them in moderate quantities if you are gaining excess weight.
Eggs are a great source of protein and contain essential amino acids your body requires. Eat them whole or chop them and add to your green salads. You can try several recipes using eggs and enjoy your favorite breakfast or evening snack.
Cooked spinach contains good amounts of iron and folate. Consuming turnip greens and kale can provide you with a good dose of calcium. So, include lots of healthy green leafy veggies in your diet either in the form of soups, salads, or stir-fries.
Go start your day with a cup of oatmeal daily in the morning or several times a week. This is because complex carbohydrates in oatmeal can keep you full for a longer time and the oat bran can help lower the levels of cholesterol. Instead of having packaged oatmeal which is high in sugar better cook up plain oatmeal and drizzle some maple syrup on it.
Oranges are packed with vitamin C, fiber, folate, and other nutrients which can meet most of your every day’s requirements, apart from easing symptoms such as fatigue. Have a glass of orange juice or eat it plain.
Healthy fats are essential for the development of baby’s brain and also keep you full for longer periods. One ounce serving of nuts or 2tbsp of nut butter can help in providing you energy and nutrients during your pregnancy. However, if you are allergic to peanuts or any other nuts then better avoid it.
Whole-grain bread varieties have good doses of fiber along with great amounts of zinc and iron. So, include them for your breakfast instead of the white bread.
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