Pregnancy Advice: What to Eat When You’re Pregnant?
Healthy nutrition is always important. Food is fuel for your body; it produces energy and provides vitamins and minerals your body needs to stay healthy. When you’re pregnant, foods you eat don’t influence your health only, but your baby’s health and development at the same time.
To make sure that your baby gets all the vitamins and nutrients he or she needs and to improve your health during pregnancy, this article brings you the list of foods you should at this time.
- Lean meat
Lean meat is rich in protein which is necessary for optimal health. Amino acids found in protein are building blocks of every cell in your and your baby’s body. Foods rich in protein e.g. lean meat help to stabilize your hunger and regulating blood sugar.
Besides protein, lean meat is an abundant source of iron which is essential for the development of red blood cell supply in your baby. Healthy levels of iron are also necessary for baby’s brain because they strengthen nerve connections. Iron is essential for you as well because anemia is a common symptom of pregnancy.
- Lentils
Lentils are very healthy, and they belong to the group of foods you should eat when pregnant. They are rich in Vitamin B, which is one of the most important nutrients for pregnant women. Folate is necessary for the development of baby’s brain and nervous system. It also prevents neural tube defects.
Lentils are also rich in protein, Vitamin B6, and iron. Another reason you should eat lentils is because they are intestine-friendly legume which absorbs the variety of flavors from foods and seasonings. Due to numerous health benefits, it is no wonder why eating lentils belongs to the group of healthy pregnancy tips you must follow.
If you aren’t a fan of lentils, you can get healthy levels of folate from other foods such as spinach.
- Eggs
Eggs are the nutritional powerhouse that contains 12 vitamins and minerals and protein which is essential for your and baby’s health. Furthermore, eggs are rich in choline which promotes baby’s overall growth and brain health while preventing neural tube defects. Steven H. Zeisel of the University of North Carolina published a paper on the importance of choline intake during pregnancy. The paper, published in the International Journal of Women’s Health, states that insufficient intake of choline during pregnancy increases the risk of having a baby with a neural tube defect or an orofacial cleft.
Another reason you should eat eggs is their versatility. Plus, it’s very easy to make them regardless of the manner which means you won’t have to spend too much time in your kitchen.
- Salmon
Although most women think fish and seafood are forbidden during pregnancy, that’s not the case. While you should avoid fish high in mercury, other fishes are considered safe to use. Fish like salmon are abundant in Omega 3 fatty acids which are crucial for baby’s brain development, and they also prevent miscarriages and preterm birth.
Jaclyn M. Coletta and team of scientists from the Columbia University Medical Center in New York published a study in the Reviews in Obstetrics and Gynecology in which they revealed that consumption of Omega 3 fatty acids during pregnancy is associated with improved neurodevelopmental outcomes in the child. It is recommended to eat fish at least twice per week.
- Greek yogurt
Everybody likes Greek yogurt and here’s the reason it should be a standard part of your diet – it contains twice as many proteins as regular yogurt, and it is abundant in calcium that is vital for pregnancy diet. Kate Geagan, a dietitian, and author of Go Green Stay Lean, explains that when you don’t take in enough calcium, the limited amount you already have in your body will go to your baby thus depleting the calcium in your bones. Eating Greek yogurt is a great way of supplying your body with much-needed calcium.
- Edamame
Edamame is rich in protein, calcium, folate and vitamins A and B. All these nutrients are crucial for your health and baby’s development. Plus, you can eat them as healthy snacks as a substitution for unhealthy items you eat or you can add them to just about anything you cook.
- Oats
Oats are rich in fiber, Vitamin B, iron and other minerals. Due to the fact they are rich in fiber; oats are particularly beneficial when you’re dealing with constipation. Fiber is necessary for digestion and weight management.
Conclusion
Foods you eat during pregnancy have a direct impact on your and baby’s health. It’s important to opt for a healthy diet and avoid intake of unhealthy foods which don’t have any nutritional value. Enrich your diet with salmon, lentils, Greek yogurt as well as many other healthy foods to support baby’s development.
References:
http://www.shapefit.com/diet/3-nutrient-dense-foods-eat-during-pregnancy.html
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3639110/
http://www.babycenter.com/101_the-10-best-foods-for-pregnancy_10392775.bc
http://www.whattoexpect.com/pregnancy/eating-well/week-11/big-nutrition-small-packages.aspx