Every pregnant woman wants to have a happy and healthy pregnancy.
While taking the necessary vitamins or supplements could help, having a healthy prenatal diet is the key to achieving optimum health for you and your growing baby inside you. To guide you in your food selection, and to give you a better idea on what to eat when pregnant, here’s a list of the 10 best foods that you should include in your special prenatal diet.
1. Leafy, Green Vegetables – These awesome super foods should be a staple in your pantry during this time. Green leafy vegetables are perfect sources of iron, antioxidants, vitamins, minerals and fibre. Moreover, this type of vegetables is your natural source of Folic Acid that is essential to your baby’s brain development inside your womb. Just make sure to wash them properly during preparation and cook them well.
2. Fresh Fruits – Fruits are your best friends to combat constipation. Fruits are excellent source of fibre that is essential to maintain a regular bowel movement during pregnancy. Apples, oranges, bananas, avocadoes, strawberries, tomatoes, and papaya are your best choices. They also offer an extra boost to your immune system since these fruits are rich in Vitamin C.
3. Grains and Pasta – When you’re pregnant, your body burns carbohydrates faster than when you’re not pregnant. So it’s always advisable to maintain the right amount of carbohydrates included in your daily diet. Whole-grains and pasta are also rich in iron, an essential mineral which prevents anemia in pregnant mothers.
4. Lean Meat – Your baby needs protein for blood production and cell growth. Just make sure to eat perfectly cooked lean meat and keep your meat intake in moderation to avoid constipation.
5. Eggs – Eggs are another protein-rich food that you should incorporate in your prenatal diet. They are also rich in Choline which promotes memory and brain development in your baby. Just avoid eating them raw or undercooked.
6. Milk – When you’re pregnant, your calcium requirement increases as it helps in the development and formation of your child’s bones inside your tummy. Make sure to always have a glass of milk, as much as possible, every day. Calcium deficiency during pregnancy may result in bone health problems later on because your baby will draw their calcium needs from your bones.
7. Carrots – Carrots are rich in antioxidants, vitamin C and fibre. Plus, they’re an excellent source of beta carotene which is good for both mommy and baby. Researchers have found a good link between pregnant moms eating beta carotene-rich food, such as carrots, to babies’ reduced risk of developing eczema later in life.
8. Beans And Nuts – If you’re suffering from morning sickness or nausea during pregnancy, you may want to keep some lentils, nuts and peas stocked in your kitchen because these iron-rich foods help lessen these episodes. Beans and nuts are also your perfect protein source alternative if you’re vegetarian or just not an avid fan of meat during this time.
9. Salmon – When you’re pregnant, you are advised to keep your intake of sodium-rich and fatty foods at a minimum. However, a pregnant woman’s body still needs these nutrients to stay healthy. To achieve this, you can eat Salmon once in a while to maintain a healthy and balanced diet. Salmon is one of the most recommended seafood for pregnant women because it is high in Omega-3 fatty acids—the healthy fats, protein and vitamin D. Also, among all seafood, Salmon contains a low amount of Methyl-mercury -a compound present in most seafood which is harmful to your developing baby if taken in high amount.
10. Water – A pregnant woman should be hydrated at all times. Like your food intake, your water consumption must also be increased during this time to keep your internal and external bodily functions right during this crucial period. Your body will need about 9-12 glasses of water every day. Water also serves as a natural transporter of nutrients from your body to your unborn baby. It helps lower your sodium levels and prevents urinary tract infections. Water is also a good remedy for morning sickness, constipation, hypertension, pregnancy acne, acidity, cramps and headache.
Remember that eating a balanced and well-planned out diet during pregnancy is essential for you and your unborn baby. Moms should also keep in mind that while food cravings are perfectly normal during pregnancy, moderation and self-control should also be practiced. Now that you’re already aware and informed of what you should eat when you’re pregnant, you can now make wise decisions and choices in your diet that would guarantee a happier, healthier and enjoyable experience for you, your baby and your family.