In pregnancy, you are eating for two, which means an added responsibility. Here is the list of great foods that you should eat while you are pregnant.
Your baby needs calcium for growing bones and you need it too, to help your muscles and nerves function. Yogurt is packed with so many good bacteria, calcium, protein and folate. You can have at least 2-4 servings of yogurt daily. You can also try Greek yogurt which typically has twice the protein of regular yogurt.
Eggs are loaded with a so many vitamins and minerals, as well as lots of protein. Eggs also contain something called choline, which helps your baby to grow and enhances their brain health. Eggs are high in cholesterol but low in saturated fat and if cholesterol is a concern for you, you can substitute egg whites for whole eggs.
Lentils are packed with folic acid which is one of the most important nutrients for pregnant women. It is vital to forming your baby’s brain and nervous system. Lentils also have loads of protein, vitamin B6 and iron in them. You can try eating your lentils as side dishes, in your soups or you can also toss them into salads.
Whole grains are high in fibre and nutrients like vitamin E, selenium, and phytonutrients (plant compounds that protect cells). You can try different versions of whole grains like quinoa, oats, barley or even popcorn!
Nuts have lots of fibre, protein, vitamins and minerals. They also have daily recommended amount of magnesium, which is important because it can prevent a premature birth, as well as enhance your child’s nervous system. So, if you have a craving for snacks then why not munch on handful of nuts.
Beans contain the most fibre and protein of all the vegetables. When you’re pregnant, you’re at risk of developing gastrointestinal problems, such as constipation and hems. Fibre in beans can help to prevent these issues. So you can try all kinds of beans like Chickpeas, lentils, black beans, navy beans or baked beans.
Colourful fruits and veggies:
As we all know, that each color group provides different vitamins and minerals. So, having differently coloured fruits and vegetables ensures that you and your baby get a variety of nutrients. So, do not shy away from having as much fruits and veggies as you can.
Sweet potatoes are great foods to eat while pregnant. They have pigments called carotenoids which are transformed into vitamin A once they enter our bodies. This nutrient is vital to healthy skin, bones, and eyes and helps to create the cells that will make up your baby’s internal organs. Sweet potatoes are rich in vitamin C too, as well as fibre and folate. So, you can definitely incorporate sweet potatoes in your daily diet.
Salmon is rich in high-quality protein and is a good source of omega-3 fats, which are good for your baby’s development. The Food and Drug Administration and Environmental Protection Agency encourage pregnant women to eat 8 to 12 ounces (two to three servings) of fish every week.
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