Today we will be sharing top and best foods every women must take during pregnancy to maintain a healthy diet during pregnancy, which is extremely important. During this period, your body needs additional nutrients, vitamins and minerals. In fact, you’ll need 350–500 extra calories every day during the second and third trimesters.
You know, a diet lacking in key nutrients may negatively affect the baby’s development as well as mothers health. Poor eating habits and excess weight gain can also increase your risk of gestational diabetes and pregnancy or birth complications. Put simply, choosing healthy, nutritious foods will help make sure the health of you and your baby. It will also make it tons easier to lose the pregnancy weight after you’ve born .
Here are top 10 highly nutritious foods to eat during pregnancy. Also read: Top 5 herbal drinks to get rid of belly fat
During pregnancy, you would like to consume extra protein and calcium to satisfy the requirements of the growing fetus. Dairy products contain two sorts of high-quality protein: casein and whey. Dairy is that the best dietary source of calcium, and provides high amounts of phosphorus, various B vitamins, magnesium and zinc.
Yogurt is especially beneficial for pregnant women. It contains more calcium than most other dairy products. Some varieties also contain probiotic bacteria, which support digestive health. People who are lactose intolerant can also be ready to tolerate yogurt, especially probiotic yogurt. Taking probiotic supplements during pregnancy may reduce your risk of complications like preeclampsia, gestational diabetes, vaginal infections and allergies.
This group of food includes lentils, peas, beans, chickpeas, soybeans and peanuts. Legumes are excellent plant-based sources of fiber, protein, iron, folate (B9) and calcium — all of which your body needs more of during pregnancy. Folate is one among the B vitamins (B9). It’s vital for the health of the mother and fetus, especially during the primary trimester.
However, most pregnant women aren’t consuming nearly enough folate. This has been linked with an increased risk of ectoderm defects and low birth weight. Insufficient folate intake can also cause your child to become more susceptible to infections and disease later in life.
Legumes contain high amounts of folate. One cup of lentils, chickpeas or black beans may provide from 65–90% of the RDA. Furthermore, legumes are generally very high in fiber. Some varieties also are high in iron, magnesium and potassium.
3. Sweet Potatoes
Sweet potatoes are very rich in beta-carotene, a plant compound that’s converted into vitamin A in your body. Vitamin A is important for growth and therefore the differentiation of most cells and tissues. It’s vital for healthy fetal development.
Pregnant women are generally advised to extend their vitamin A intake by 10–40%. However, they’re also advised to avoid very high amounts of animal-based sources of vitamin A , which can cause toxicity when eaten in excess. Therefore, beta-carotene may be a vital source of vitamin A for pregnant women.
Sweet potatoes are a superb source of beta-carotene. About 3.5–5.3 ounces (100–150 grams) of cooked sweet potato fulfills the whole Reference Daily Intake (RDI). Furthermore, sweet potatoes contain fiber, which can increase fullness, reduce blood glucose spikes and improve digestive health and mobility
4. Broccoli and Dark, Leafy Greens
Broccoli and dark, green vegetables, like kale and spinach, contain many of the nutrients 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 system and digestion.
Due to their high fiber content, these vegetables can also help prevent constipation, which may be a quite common problem among pregnant women. Consuming green, leafy vegetables has also been linked to a reduced risk of low birth weight.
5. Lean Meat
Beef, pork and chicken are excellent sources of high-quality protein. Furthermore, beef and pork also are rich in iron, choline and other B vitamins — all of which are needed in higher amounts during pregnancy.
Iron is an important mineral that’s employed by red blood cells as a neighborhood of hemoglobin. It’s important for delivering oxygen to all or any cells in your body. Pregnant women need more iron since their blood volume is increasing. this is often particularly important during the trimester .
Low levels of iron during early and mid-pregnancy may cause iron deficiency anemia, which doubles the danger of premature delivery and low birth weight. It may be hard to hide iron needs with diet alone, especially since many pregnant women develop an aversion to meat.
However, for those that can, eating meat regularly may help increase the quantity of iron acquired from the diet. Eating foods that are rich in vitamin C , like oranges or bell peppers, can also help increase absorption of iron from meals.
6. Fish Liver Oil
Fish liver oil is formed from the oily liver of fish, most frequently cod. The oil is extremely rich within the omega-3 fatty acids EPA and DHA, which are essential for fetal brain and eye development. Fish liver oil is additionally very high in vitamin D , of which many of us don’t get enough. it’s going to be highly beneficial for those that don’t regularly eat seafood or supplement with omega-3 or vitamin D .
Low vitamin D intake has been linked with an increased risk of preeclampsia. This potentially dangerous complication is characterized by high vital sign , swelling of the hands and feet and protein within the urine.
Consuming cod liver oil during early pregnancy has been linked to higher birth weight and a lower risk of disease later within the baby’s life. A single serving (one tablespoon or 15 ml) of fish liver oil provides quite the recommended daily intake of omega-3, vitamin D and vitamin A .
However, it’s not recommended to consume quite one serving per day, as an excessive amount of preformed vitamin A are often dangerous for your fetus. High levels of omega-3 can also have blood-thinning effects.
Berries are full of water, healthy carbs, vitamin C, fiber and antioxidants. They generally contain high amounts of vitamin C , which helps your body absorb iron. Vitamin C is additionally important for skin health and immune function.
Berries have a comparatively low glycemic index value, in order that they shouldn’t cause major spikes in blood glucose. Berries also are an excellent snack, as they contain both water and fiber. they supply tons of flavor and nutrition, but with relatively few calories.
8. Whole Grains
Eating whole grains may help pregnant women meet their increased calorie requirements, especially during the second and third trimesters. As against refined grains, whole grains are full of fiber, vitamins and plant compounds.
Oats and quinoa also contain a good amount of protein, which is vital during pregnancy. Additionally, whole grains are generally rich in B vitamins, fiber and magnesium. All of those are frequently lacking within the diets of pregnant women.
Avocados are an unusual fruit because they contain tons of monounsaturated fatty acids. They’re also high in fiber, B vitamins (especially folate), vitamin K, potassium, copper, vitamin E and vitamin C. Because of their high content of healthy fats, folate and potassium, avocados are an excellent choice for pregnant women.
The healthy fats help build the skin, brain and tissues of your fetus, and folate may help prevent ectoderm defects. Potassium may help relieve leg cramps, a side effect of pregnancy for a few women. In fact, avocados contain more potassium than bananas.
10. edible fruit
Dried fruit is usually high in calories, fiber and various vitamins and minerals. One piece of edible fruit contains an equivalent amount of nutrients as fresh fruit, just without all the water and during a much smaller form.
Therefore, one serving of edible fruit can provide an outsized percentage of the recommended intake of the many vitamins and minerals, including folate, iron and potassium. Prunes are rich in fiber, potassium, vitamin K and sorbitol. They’re natural laxatives and should be very helpful in relieving constipation.
Dates are high in fiber, potassium, iron and plant compounds. Regular date consumption during the trimester may help facilitate cervical dilation and reduce the necessity to induce labor. However, edible fruit also contains high amounts of natural sugar. confirm to avoid the candied varieties, which contain even more sugar. Although edible fruit may help increase calorie and nutrient intake, it’s generally not recommended to consume quite one serving at a time.
Additional foods that we recommend to pregnant women, particularly those who prefer non-vegetarian item are:
Salmon is extremely rich in essential omega-3 fatty acids. Most people, including pregnant women, aren’t getting nearly enough omega-3 through their diet. Omega-3 fatty acids are essential during pregnancy, especially the long-chain omega-3 fatty acids DHA and EPA. These are found in high amounts in seafood, and help build the brain and eyes of your fetus.
Yet, pregnant women are generally advised to limit their seafood intake to twice every week , thanks to the mercury and other contaminants found in fatty fish. This has caused some women to avoid seafood altogether, thus limiting their intake of essential omega-3 fatty acids. However, studies have shown that pregnant women who eat 2–3 meals of fatty fish per week achieve the recommended intake of omega-3 and increase their blood levels of EPA and DHA.
What’s more, salmon is one among the only a few natural sources of vitamin D , which is usually lacking within the diet. It’s vital for several processes in your body, including bone health and immune function .
Eggs are the last word food , as they contain a touch little bit of almost every nutrient you would like. A large egg contains 77 calories, also as high-quality protein and fat. It also packs many vitamins and minerals. Eggs are an excellent source of choline. Choline is important for several processes in your body, including brain development and health.
A dietary survey within the US showed that over 90% of individuals consumed but the recommended amount of choline. Low choline intake during pregnancy may increase the danger of ectoderm defects and possibly cause decreased brain function within the fetus. A single whole egg contains roughly 113 mg of choline, which is about 25% of the RDI for pregnant women (450 mg).
Most Importantly, during pregnancy, blood volume increases by up to 1.5 liters or about 50 ounces. Therefore, it’s important to remain properly hydrated. Your fetus usually gets everything it needs, but if you don’t watch your water intake, you’ll become dehydrated.
Symptoms of mild dehydration include headaches, anxiety, tiredness, bad mood and reduced memory. Furthermore, increasing your water intake may help relieve constipation and reduce your risk of tract infections, which are common during pregnancy. General guidelines recommend drinking about 68 ounces or 2 liters of water per day, but the quantity you actually need varies by individual.
As an estimate, you ought to be drinking about 34–68 ounces (1–2 liters) every day . Just confine mind that you simply also get water from other foods and beverages, like fruit, vegetables, coffee and tea.
As a rule of thumb, you ought to always drink water when you’re thirsty and drink until you’ve quenched your thirst.
What you eat during pregnancy affects your energy and well-being. It may also directly affect the health and development of your baby. Since calorie and nutrient needs are increased, it’s vital that you simply choose nutrient-dense, healthy foods.
Gaining weight during pregnancy is normal, but it’s important to realize it during a healthy way. This benefits you, your baby and your health after the pregnancy. This list should be an honest start towards a healthy, well-nourished pregnancy.