Nothing like knowing you’re expecting a child to motivate you to make healthier food choices. Given the magnitude of the changes occurring in your body during pregnancy, you and your unborn child must have an adequate intake of vitamins and nutrients. But what really constitutes a nutritious diet during pregnancy? While pregnant, these are the top 10 best foods to consume, along with explanations for each.
Nuts
Crunchy and easy to carry around, nuts are a source of fiber, protein, healthy fats (such as the omega-3s that are good for your brain), and many vitamins and minerals. In addition, the 350 mg of magnesium that you are required to take now that you are pregnant can be partially met by snacking on nuts.
Premature labor can be prevented, and the development of the baby’s nervous system can be aided by eating best foods high in magnesium. Carry a handful of sliced almonds in your bag for a quick and easy prenatal snack because one cup has over 250 mg of magnesium. Controlling cravings: If you’re feeling like a bottomless hole right now, consider snacking on shelled pistachios. Although they contain only 150 milligrams of magnesium per cup, the longer they take to eat, the more time your body has to realize it’s full.
Eggs
Eggs are the most versatile source of prenatal protein. They are great in a variety of preparations, including omelets, scrambled eggs, hard-boiled eggs, and fried eggs. In addition to being delicious, they are rich in iron, choline, and folate.
Eggs have choline in addition to being an inexpensive, flexible, and easily accessible source of protein. Was that last one unfamiliar to you? Choline decreases the likelihood of neural tube abnormalities like spina bifida and is essential for the development of the fetus’s brain. Because choline is found in the yolk, eating just the whites won’t provide you the benefits. You’ll need to eat the entire egg as the healthy breakfast for pregnant women, though. Buy eggs enriched with omega-3s to help the baby’s brain development.
Lean Meat
Lean meats, in contrast to their fatty counterparts, are low in calories and packed with protein, both of which are essential for your developing kid; whenever you can, choose lean cuts of meat like chicken or pork, lean minced meat, or grass-fed beef. When compared to grain-fed cattle, grass-fed beef is leaner and has more juice. Another precaution you might take is to avoid eating fatty meats like chicken skin.
There is a 50% increase in blood supply during pregnancy. Because of this, you should increase your iron intake in order to produce an adequate amount of red blood cells. Iron, though, is not made by the body in its normal state. You can only get it by eating certain foods or taking certain supplements.
Chicken, thoroughly cooked red meat, salmon, sardines, trout, cod, and light tuna are iron-rich best foods that are safe to take during pregnancy. Spinach, kale, broccoli, beans, and lentils are other plant-based iron sources you can try.
If you’re pregnant and experiencing morning sickness, you might not feel like eating much, but nutrient-dense soups and broths can help you stay nourished. Bone marrow from grass-fed cattle is a good source of minerals; use it to make a broth. Incorporate some fresh ginger if you’re experiencing severe nausea. Soups made with beans and lentils are also nutritious because of the many vitamins and minerals they contain.
Sweet Potatoes
Sweet potatoes are packed with beneficial nutrients that aren’t reserved for Thanksgiving alone. They contain fiber, vitamin B6, potassium (more than bananas!), vitamin C, iron, copper, and beta-carotene.
Although many of the elements found in other best foods on our list are also present in sweet potatoes, we have chosen them specifically because of the antioxidant beta-carotene, which your body may use to make vitamin A. Vitamin A, as you may remember, is critical for the growth of a baby’s skin, bones, and eyes. In addition to being an excellent source of iron, the copper in these orange potatoes aids in the body’s absorption of the mineral.
Yoghurt
Compared to milk, plain yogurt actually has a higher calcium content. In addition, it contains zinc, B vitamins, and protein, all of which are necessary for bone development. Skipping out on calcium could jeopardize the health of both you and your unborn child because it is critical for bone and tooth development.
Pregnant women can lower their baby’s risk of low birth weight and premature delivery by taking 1,000 mg of calcium daily as healthy breakfast for pregnant women. A low calcium level increases the risk of osteoporosis because your body will withdraw calcium from your bones to meet the demands of your growing baby. For an extra protein (and fiber) boost, try topping your Greek yogurt with fruit as a snack.
Fruits and Vegetables
Fruits are a source of nutrients for pregnant women, including vitamin C and folate, so eating more of them is a good idea. Pregnant women should take 70 milligrams of vitamin C each day. Because of their high fiber content, fruits can aid with or even eliminate constipation, a typical problem for pregnant women. Include berries, oranges, and apples in your fruit intake.
Avocados
Folate helps in the precluding of birth anomalies and is abundant in avocados and other healthful fat-containing foods. Iron, vitamins A, C, E, and K abound, making it a nutritious choice for you and your unborn child. Potassium, which is present in avocados, can ease pregnancy-related leg cramps.
Papaya
Including ripe papaya in your prenatal diet can be advantageous because it is a rich source of nutrients like beta-carotene, choline, fiber, folate, potassium, and vitamins A, B, and C. On the other hand, stay away from green-skinned, semi-ripe papayas because they contain latex and papain, which can cause uterine contractions that lead to early labor or even a miscarriage.
Get a variety of colors when it comes to your vegetables! As your baby grows, they will eat veggies, each with its unique color and set of nutrients. Spinach, kale, Swiss chard, and other dark greens are rich in folate, minerals, and vitamins.
Although it’s perfectly fine to consume raw veggies when pregnant, it’s advised to stay away from raw sprouts, such as mung beans, alfalfa, radish, and clover. These veggies are a breeding ground for harmful bacteria like E. coli, salmonella, and listeria, and they thrive in warm, humid environments.
Water
It is crucial to be hydrated at all times because water carries nutrients to the developing baby through the blood cells. Go for 8-10 glasses of water daily, including water from all meals. But this may only be the case for some; it all depends on factors like height, weight, and shape. Dehydration, which can cause contractions to start too early in the pregnancy, makes staying hydrated all the more crucial in the third trimester.
In addition to avoiding constipation and bladder infections, diluting your pee with water helps maintain regular bowel movements. As water removes extra salt from the body, it also reduces edema and weariness.
Lentils
You should include this vegetarian protein source in your diet regardless of your meat consumption. One cup of lentils has around 17g of protein and 7mg of iron. Folate, or folic acid in supplement form, is a B vitamin that is abundant in lentils and plays an important role in embryonic development.
Folate also protects against neural tube disorders, such as spina bifida, a spine condition that does not develop normally. Because of high fiber, lentils can aid digestion and prevent constipation, both of which can occur during pregnancy.
Whole Grains
We can’t wrap up our list of superfoods for motherhood without talking about carbohydrates. Along with being your body’s go-to fuel source, carbs will be your savior during the first trimester of pregnancy if you experience nausea. ‘Plain carbs’ probably aren’t going to be on anyone’s list of superfoods for motherhood, but if you’re expecting a child, they can be a means of reducing morning sickness.
Consider foods like dry cereal, simple popcorn, and crackers or breads made with whole grains. Eating small portions of these foods in the morning or at intervals between meals. Great options include pre-bagged popcorn, pancake mix with whole grains, and whole-grain toast topped with nut butter, avocado, or cheese.
You shouldn’t be too hard on yourself if, during the first twelve weeks, all you want is white bread or pizza. However, make an effort to eat whole grains whenever possible. They are rich in fiber, iron, zinc, and B vitamins, and they help you feel full and on track with your bowel movements. Incorporate more whole grains into your diet with our Quinoa Veggie Burger.
Grain-Based Foods
Both the mother and the developing fetus need protein to grow normally throughout pregnancy. However, getting enough could be challenging if you don’t consume meat or if you lack the stamina to prepare it. Also, the smell of meat can be too much for some pregnant women. When we think about grain based food, soybeans and pregnancy along with beans such as chickpeas, kidney beans, legumes, etc., come to mind. Protein, dietary fiber, folate, zinc, and iron are all essential nutrients that pregnant women need, and beans provide them in spades.
Also, they’re not hard to make. To make canned beans, all you need to do is rinse them in a strainer before adding them to a bean salad, tacos, or stew. Foods high in vitamin C, like peppers and leafy greens, enhance the iron absorption from beans. Pastas made with beans, such as Banza’s Chickpea Rotini, are a fantastic way to obtain the protein, fiber, and iron that beans provide without giving up pasta.
Bottom Line
In order to make sure that babies get all the nutrients they need for optimal growth and development, pregnant women should eat superfoods for motherhood like fatty fish, green veggies, and high-protein foods like beans and meat. You will also feel regular during your pregnancy because of the protein, iron, and fiber in these foods. It’s crucial to eat nutrient-dense foods as much as possible before getting pregnant and throughout your pregnancy, but remember that no day will be ideal.
