When you are pregnant, you don’t eat just for yourself. You eat for the baby as well. Along with taking care of your own health, you must keep the best interests of the baby in mind and plan a diet. Well, eating nutritional food during pregnancy is essential. Are you wondering about foods that have lots of health benefits? Don’t worry, here we have gathered 11 super nutritious food items which you can include in your pregnancy diet. Make your pantry a one-stop shop for all the delicious and nutritious food by following the suggestions in this article. Go ahead and give it a read.
Lots of protein and calcium intake are very essential during pregnancy. It is required for the development of the bones of the baby. Dairy products are a good source of both protein and calcium. Dairy products contain two different types of protein which are called casein and whey. These are also good sources of phosphorus, B vitamins, zinc, and magnesium. Some of the dairy products that you can have during pregnancy are milk, cheese, and yogurt.
Legumes are also known as the powerhouse of nutrition. Legume has a compound named phytochemicals which can prevent cholesterol and heart disease. It is a good source of protein and soluble fibre. They are quite low in cholesterol and are a good source of iron, magnesium, and potassium. The soluble fibre in legumes helps prevent constipation during pregnancy. Some of the legumes include beans, peas, peanuts, soybeans, and lentils.
Sweet potatoes are a rich source of many different nutrients and are low in fat. Sweet potatoes are a rich source of vitamin C and different types of minerals. It is also rich in potassium, which is required during the lactation period. Sweet potatoes are also rich in soluble fibre, and it helps with the constipation problem faced during pregnancy. It is also loaded with vitamin B6, which leads to the formation of red blood cells, which in turn relieves morning sickness.
Eating fish during pregnancy is very important for the growth of the baby’s brain, but it is also harmful because of its mercury contamination. Therefore, salmon is the best choice because it has a low mercury content. Many times, pregnant women face aversions to fish, which can be one of the causes of nausea. But salmon does not have a strong fishy taste. Eating in moderation is also necessary. It is also a great source of DHA and omega-3 fatty acids, which help in the development of the foetus.
Eggs are one of the most nutritious foods. It has high calories, high-quality protein, fats, vitamins, and minerals. An egg is an excellent source of choline, which is an essential nutrient that helps in the development of the baby’s brain and prevents abnormalities. Make sure you don’t have raw eggs because it increases the risk of food poisoning because of the bacteria present.
Since childhood, we have heard that eating green veggies is very essential, and it is true. Eating green vegetables regularly is very beneficial, even during pregnancy. Green veggies are low in fat, cholesterol, and calories. They are high in fibre, which helps prevent constipation. They also contain minerals and vitamins essential for foetal development.
Lean meats are an excellent source of protein. Meats like beef and pork consist of choline and vitamin B, which are essential for foetal development. It is also rich in iron, which is essential for red blood cells. Lack of iron in the blood can cause anaemia and lower birth weight.
Berries like strawberries, blueberries, and raspberries are rich in vitamin C. These also have a high number of antioxidants, fibre, and potassium. These berries help in the neural development of the baby and also help prevent urinary tract infections. Berries prevent constipation during pregnancy due to their fibre content. These berries also prevent the risk of premature birth to some extent and help in the development of the bones of the baby. Go ahead and get yourself some blueberry pancakes or a blueberry smoothie.
Whole grains are packed with vitamins and fibres. Whole grains like quinoa and oats are high in protein and magnesium. The fibre content helps in preventing constipation during pregnancy. Instead of having white bread, white rice, or pasta, try having whole grains like oats, quinoa, wheat berries, and brown rice.
Avocados are a no-brainer during pregnancy. They are not only creamy and delicious, but they are also high in healthy fat and other nutrients. It has monounsaturated fat, which is the “healthy fat”, and it also consists of omega-3 and omega-6 fatty acids. They are rich in fiber, which prevents constipation during pregnancy. It is also packed with vitamin C, which reduces morning sickness. Avocadoes, being rich in antioxidants, help with the growth and development of the baby.
Dry fruits have high vitamin, mineral, fibre, and amino acid content. It contains essential vitamins like B1, B9, C, K, E, and H. They are also well known to satiate hunger and cravings during pregnancy. They are also good sources of antioxidants and iron, which are required for red blood cells. Also, the sugar content provides an extra dose of energy. But dry fruits must be taken in moderation.