It is very important to eat healthy food during pregnancy. It is essential for your health as well as your baby’s healthy growth and development.
When you feel hungry and craving for some snacks try to eat food, which is nutritious and healthful.
When you are planning your diet chart, make sure it includes the entire healthy foodstuff. It will help you in achieving your nutrient goals, which you need during pregnancy. Eating nutritious and healthy food will give your baby a good beginning of life. This food list is a good start for a well healthy pregnancy and a healthy baby.
Here are 12 best food for you during pregnancy
1. Whole grains
It is essential to add whole grains to your diet during pregnancy. Whole grains are rich sources of vitamins, fiber, magnesium, B vitamins, and protein. You should add oats, brown rice, wheat berries, and quinoa into your diet.
These are good sources of protein, which is very essential for your baby growth and development. Avoid eating white bread and pasta kind of stuff, which is an unhealthy part of the pregnancy diet.
2. Lean meat
If you are pregnant and vegetarian it can be a little difficult to fulfill all the essential iron needs from only a vegan diet. But pregnant women who can eat should include lean meat into their daily diet. It may help in maintaining the iron level and prevents birth defects in babies.
Including lean chicken, pork, and beef into your diet are very essential for a healthy pregnancy. It is a superb and best source of B vitamins, iron, and high-quality protein.
Lean meat helps in the formation of red blood cells and maintains the level of iron in your body. These are the essential proteins you must need during pregnancy, especially during the last trimester. The vital mineral iron prevents iron deficiency anemia and lowers the risk of low birth weight and other pregnancy complications.
3. Vitamin C
During pregnancy, it is vital to include food rich in vitamin C especially when you already included iron-rich food into your meal plan. Vitamin C helps in the absorption of iron in the body. Best sources of Vitamin C include citrus fruits, oranges, mango, berries, strawberries, tomato, bell peppers, and juices.
Vitamin C helps in building up your immunity as well as contributes to iron absorption. Moreover, Vitamin C gives a glow to your face, hair, and enhances beauty. If you like eating sandwiches or salads, add slices of fresh tomatoes into it.
4. Green leafy vegetables
Dark green vegetables are packed with lots of fiber, potassium, vitamin K, vitamin C, and vitamin A as well as a rich source of calcium, folate, and iron. Green leafy vegetables are an essential part of your pregnancy diet. If you do not like eating greens, you can take green delicious smoothie so you won’t even realize green is in there. But it is always good to add up into your food, as it is rich in fiber and iron.
The good sources of green vegetables are broccoli, spinach, kale, and another kind of green leafy. This will helps in the formation of red blood cells and prevents constipation and hemorrhoids in pregnancy. you should include this food into your pregnancy diet.
5. Dairy food
A pregnant lady should eat dairy products during pregnancy. They are the richest source of protein, calcium, zinc, and magnesium, and B vitamins. Dairy food is very important for the growth and development of your baby. You should take yogurt, milk, cheese, and buttermilk. Some types of Greek yogurt have probiotic bacteria, which is good for digestion. However, you should consult with your doctor if you are lactose tolerant.
6. Salmon fish
During pregnancy, it is good to eat salmon fish. It is a great source of vitamin D and omega 3 fatty acids, which is essential for baby bone and brain health and also for the immune system. Moreover, seafood also helps in building up the baby’s brain and eyes.
But be careful about too much consumption of seafood during pregnancy because of mercury. High intake of mercury and seafood can be harmful when you pregnant. You can take low mercury fish such as canned tuna, salmon, and sardines. These are rich in omega 3 as well.
7. Sweet potatoes
Sweet potatoes are a rich source of vitamin A, vitamin B, and vitamin C. They are also packed with lots of fiber. Intake of fiber can help with constipation and helps to improve digestion in pregnancy.
Sweet potatoes are delicious and very good for your baby development. As sweet potatoes are good sources of beta-carotene, a plant-based compound after consuming changes into vitamin A in the body. Moreover, it also helps in controlling blood sugar during pregnancy. So try to add sweet potatoes into your diet.
Eggs are rich in omega 3 fatty acids and high-quality protein, fat and minerals, and vitamins. These nutrients are essential for your baby’s brain development. It also helps in preventing brain and spine abnormalities in babies. You can eat eggs in different ways like egg omelet, scrambled eggs, or many more. Eggs are a great source of choline, which is a very important dietary nutrient needs in pregnancy.
9. Dried fruits
Dried fruits are essential during pregnancy. They are rich in all necessary vitamins, minerals, potassium, fiber, calories, iron, and folate. These nutrients are essential for a baby’s growth.
Dates and prunes are packed with vitamin K, high in fiber and potassium. Dates are a good source of iron and fiber and work as natural laxatives. This helps in preventing constipation and digestive problems during pregnancy.
Moreover, dried fruits are naturally sweet and source of natural sugar. You can add dried fruits, walnuts, almonds, and dry prunes into your daily food and salads. This will enhance the taste of your food during pregnancy as well as healthy for you and your baby.
10. Fish oil
Fish liver oil is rich in omega 3 fatty acids and essential nutrients which is crucial for the development of your baby’s eyes and brain. It is basically extracted from the oily liver of the fish.
Fish liver oil is rich in vitamin D and vitamin A. If you are taking fish liver oil take only one serving of fish oil or ask your health care provider about the requirements. Taking too much fish oil can be dangerous for you and baby because it has blood thinning property and can side effects.
Avocadoes are rich in fiber, vitamin E, vitamin K, vitamin C, and all B vitamins. Moreover, avocadoes are high in folate and potassium and a great source of monosaturated fatty acids. Potassium in avocadoes may help in relieving leg cramps during pregnancy.
Avocadoes are very tasty as well as give a creamy taste to your food or dish. These are perfect during pregnancy. The intake of avocadoes is best because it is great for your skin and brain. They are good for your baby as they prevent the neural tube defects and other developmental abnormalities of the brain and spine as they rich in folate.
You can add avocadoes into your food, salads, and smoothies and with egg toast in the morning, which makes your food best and healthy.
Legumes are rich in fiber, all essential B vitamins especially B9, protein, iron, and folate. These are full of calcium and plant-based and natural source of protein. You should include legumes, chickpeas, soybeans, and peas, lentils into your diet.
During pregnancy, your body requires more and more protein, iron, and calcium, which legumes are packed with. It is very important for your baby especially during the third trimester of pregnancy.
It is common to crave food and deliciously spicy food while you are pregnant. But you should add up all these best food into your food plan. This is essential for your health and for your baby development. Talk to your health care provider about your diet plan and take a guide from your nutritionist.
It is important to inform your doctor about your diet if you are making a change in your diet or including new food.
More Interesting Stuff you like to Know :
I am experienced health professional (B.Sc. Nursing, P.GD Nursing). I am passionate to provide valuable information about Maternal and child Health. My goal is to provide the right and trustworthy information about pregnancy and baby care.