Maintaining a healthy diet during pregnancy is very important.
During this time, your body needs additional nutrients, vitamins and minerals. In fact, you may need 350-500 extra calories each day during the 2nd and 3rd trimesters.
A diet that lacks key nutrients may negatively affect the baby's development.
Poor eating habits and excess weight gain may also increase the risk of gestational diabetes and pregnancy or birth complications.
But simply choosing healthy nutritious foods will help ensure the health of you and your baby. It will also make it a lot easier to lose the pregnancy weight after you've given birth.
Here are 9 highly nutritious foods to eat when you're pregnant.
1. Dairy products
Dairy products, especially yogurt, are a great choice for pregnant women. Dairy products help meet increased protein and calcium needs. Probiotics may also help reduce the risk of complications.
2. Sweet potatoes
Sweet potatoes are an excellent source of beta-carotene, which the body transforms into vitamin A. Vitamin A is important for the growth and differentiation of cells in the growing fetus.
3. Salmon
Salmon contains the essential omega-3 fatty acids EPA and DHA, which are important for brain and eye development in the growing baby. Salmon is also a natural source of vitamin D.
4. Eggs
Whole eggs are incredibly nutritious and a great way to increase overall nutrient intake. They also contain choline, an essential nutrient for brain health and development.
5. Broccoli and dark, leafy greens
Broccoli and leafy greens contain most of the nutrients that pregnant women need. They are also rich in fiber, which may help prevent or treat constipation.
6. Berries
Berries contain water, carbs, vitamin C, fiber, vitamins, antioxidants and plant compounds. They can help pregnant women increase their nutrient and water intake.
7. Whole grains
Whole grains are packed with fiber, vitamins and plant compounds. They are also rich in B-vitamins, fiber and magnesium, all of which pregnant women need.
8. Avocados
Avocados contain high amounts of monounsaturated fatty acids, fiber, folate and potassium. They may help improve fetal health and relieve the leg cramps that are common in pregnant women.
9. Dried fruits
Dried fruits may be highly beneficial for pregnant women, since they are small and nutrient-dense. Just make sure to limit your portions and to avoid the candied varieties.
This list should be a good start towards a healthy, well-nourished pregnancy.
TWEET YOUR COMMENT