What you eat while pregnant not only affects you. It also plays a role in your unborn child’s development. If you haven’t made changes to your diet yet, it’s time that you do so. It benefits you and your baby’s health.
Some of the best foods for pregnant women are mentioned below.
Full of amino acids which help build the many cells in you and your baby’s bodies, protein is essential for growth and development as well as stabilizing blood sugar. Three servings or 75 grams of lean protein foods should be included in your daily diet during pregnancy. You can add small amounts to the dishes you make including soups, salads, and even rice or grain-based dishes such as quinoa or teff.
A great source of fiber and protein, this type of bean is perfect for mother and child. It also has tons of folic acid in it which is the same ingredient that makes up prenatal vitamins. Folate prevents birth defects such as spinal bifida from occurring in your child. Lentils are delicious to eat on their own or as an extra ingredient in the meals you create for you and your family to eat. Get your fill of vitamin B6 and iron with every serving you eat.
Calcium is needed for strong bones. It’s also essential for muscle and nerve function. Aim for about four servings of calcium or 1,200 mg daily. Yogurt has almost as much of the bone-strengthening ingredient in it as milk with the added benefit of protein and folate. You can use it in place of mayonnaise and salad dressing, too, making it a versatile option for you and your baby’s diet.
Packed with omega-3 fatty acids, this fish is a perfect source of the substance which helps fat-soluble vitamins such as A and E metabolize in the system. Women should not eat tuna which has high instances of mercury in it. Instead, they should eat wild salmon, sardines, farmed oysters, and herring at least two to three times a week. A little lemon juice helps accentuate the flavors in these foods, so keep some lemons on hand to squeeze over your meal.
There is no going wrong with avocados. They’re creamy, make a great alternative for fatty sandwich spreads, and taste delicious when made into guacamole. Avocados can also be eaten on toast and put into green smoothies to give them even more health benefits. Avocados have folate, potassium, vitamin C, and vitamin B6 in them. They’re a powerhouse food that makes you feel good. If you find a good sale on avocados, freeze them for later use. If you plan on blending them into a salad dressing or smoothie, it doesn’t matter that they’ve been frozen.
Nutrition is the key to a healthier pregnancy. Getting the right vitamins and nutrients in your body benefits you and your baby. Knowing which foods to eat in abundance and which to avoid helps you prevent stomach upset, heartburn, and increased inflammation. You’ll be healthier and happier because of the new knowledge that you possess.
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