Pregnant? Hangry? Look no farther than this recipe for a healthy snack that both you and your baby will like. Pregnant women should eat a diet rich in vitamins and minerals. Your pantry should be a one-stop shop for all of your baby’s nutritional needs, and we’re here to help you achieve that goal. Pregnant women should concentrate on whole meals that include more of the nutrients they would need if they weren’t pregnant, such as fruits and vegetables:
- protein
- vitamins and minerals
- healthy types of fat
- complex carbohydrates
- fiber and fluids
Here are 13 super nutritious foods to eat when you’re pregnant to help make sure you’re hitting those nutrient goals.
- Dairy products
You’ll need to take more protein and calcium throughout pregnancy to keep up with your developing baby. Foods such as milk, cheese, and yoghurt should be on the menu. Casein and whey are two forms of high-quality protein that may be found in dairy products. In addition to calcium, dairy products include phosphorus, B vitamins, magnesium and zinc, as well as magnesium and zinc. For those who are lactose intolerant, Greek yoghurt, in particular, has a higher concentration of calcium than most other dairy products. Probiotic bacteria, which aid in digestion, may be found in certain kinds. Yogurt, particularly probiotic yoghurt, may be tolerated by lactose intolerant people. See if your doctor allows you to undertake a trial run of the product. Yogurt smoothies, parfaits, and lassi might be waiting for you in the near future.
- Legumes
Lentils, peas, beans, chickpeas, soybeans, and peanuts are all part of this category (aka all kinds of fabulous recipe ingredients). When you’re pregnant, your body requires a lot more of these nutrients, and legumes are an excellent source of them. As a B vitamin, Folate is one of the most important (B9). In the first trimester and even earlier, it’s crucial for both you and your unborn child. Food alone may not be enough to meet your daily need of 600 micrograms (mcg) of folate Trusted Source, which might be difficult to get. Supplementation may also be necessary, but adding beans to your diet might help you get there. Additionally, legumes are a great source of fibre. The iron, magnesium, and potassium content of certain cultivars is also high. Legumes, such as hummus on whole grain bread, black beans in taco salad, or lentil curry, may all be great ways to include legumes in your diet.
- Sweet potatoes
There are many ways to prepare sweet potatoes, but they’re also high in beta carotene, a plant chemical that your body converts into vitamin A, making them an excellent source of both. Baby’s growth is dependent on vitamin A. Make sure you don’t eat too much vitamin A-rich animal products like organ meats, which may be harmful if consumed in large quantities. High quantities of a trusted source. Sweet potatoes are a great source of beta carotene and fibre since they are both plant-based. Fiber keeps you feeling full for longer, decreases blood sugar surges, and promotes digestive health… (which can really help if that pregnancy constipation hits). To start your day off right, use sweet potatoes as the basis of your avocado toast.
- Salmon
There are many ways to prepare sweet potatoes, but they’re also high in beta carotene, a plant chemical that your body converts into vitamin A, making them an excellent source of both. Baby’s growth is dependent on vitamin A. Make sure you don’t eat too much vitamin A-rich animal products like organ meats, which may be harmful if consumed in large quantities. High quantities of a trusted source. Sweet potatoes are a great source of beta carotene and fibre since they are both plant-based. Fiber keeps you feeling full for longer, decreases blood sugar surges, and promotes digestive health… (which can really help if that pregnancy constipation hits). To start your day off right, use sweet potatoes as the basis of your avocado toast.
- swordfish
- shark
- king mackerel
- marlin
- bigeye tuna
- tilefish from the Gulf of Mexico
Plus, salmon is one of the very few natural sources of vitamin D, which is lacking for most of us. It’s important for bone health and immune function.
- Eggs
You can get all of the nutrients you need in just one egg, which is why they’re the healthiest meal around. About 80 calories, high-quality protein, fat, and a variety of vitamins and minerals are found in one big egg. The essential vitamin choline may be found in eggs. Brain growth and the prevention of brain and spine disorders may be aided by it. The recommended daily choline intake for pregnant women is now 450 mg Trusted Source per day, while a single whole egg provides around 147 mg of choline Trusted Source (though more studies are being done to determine if that is enough). Some of the healthiest methods for cooking eggs are listed below. Try them in spinach feta wraps or in a chickpea scramble, for example
