Pregnancy is the most blissful phase of womanhood. However, it is during this phase that a woman has to be on a healthy and nutritious diet which will not only take her through the ordeal, effortlessly but also helps the fetus to develop. Listed here is the quintessential diet for you and the special guest.
1. Eggs
Eggs are undoubtedly the most naturally nutrient-dense food. Eggs are an excellent source of choline which contributes to fetal brain development and helps prevent birth defects. It is also rich in protein that helps to support fetal growth, Vitamin B which is important for normal development of the nerve tissue and iron which is essential for pregnant women to prevent anemia. In addition to this, eggs are also rich in Selenium, Riboflavin, Vitamin B12, Phosphorus, Pantothenic Acid, Folate, Vitamin A, Vitamin D, Zinc, Vitamin B6 and Calcium.
2. Salmon
To be eaten in moderation i.e. 1 salmon a day is good for both the mom and her baby. Salmon is brimming with high-quality protein and DHA which is an essential omega 3 fatty acid that helps in the growth of baby’s brain and nervous system.
3. Beans
During pregnancy one of the things that could upset a to-be mom is constipation and hemorrhoids. To combat that, it is essential to include beans in your diet. Navy beans, lentils, black beans, pinto beans and chickpeas, there are so many to choose from. These beans contain fiber and protein. Beans are good sources of iron, folate, calcium, and zinc. Black beans are rich in potassium which controls your blood pressure, and are bursting with fiber. Navy beans are a source of vitamin C and other nutrients like thiamine, also known as vitamin B1, which is an element that supports a healthy nervous system as well as phosphorus and manganese. Pinto beans contain copper, iron and phosphorous. Phosphorous together with calcium helps your baby’s bones and teeth to grow properly. Copper helps in forming red blood cells and iron is important for making hemoglobin. Apart from these, pinto beans are also the best way to avoid nausea and vomiting in the first trimester.
4. Sweet potatoes
Sweet potatoes are a great source of Vitamin A (as beta-carotene), Vitamin B6, Vitamin C, folate and fiber. Like beans, these are also inexpensive and versatile. Sweet Potatoes are also known as the “anti-diabetic” food. Recent studies have it that sweet potatoes help in stabilizing sugar level in the body as well as lowering the insulin resistance.
5. Popcorn and other whole grains
Popcorn is a whole grain. The whole grain is important in pregnancy because these are high in fiber and nutrients, including vitamin E, selenium and phytonutrients which is a plant compounds that protects cells. There are lots of other whole grains which are high in fiber and nutrients like oatmeal, whole grain bread, barley and fluffy, nutty-tasting quinoa which is a super food in itself.
6. Walnuts
Omega-3 fatty acids which are very important for the baby’s brain growth are found in walnuts. Walnuts also contain Omega-6 fatty acids. Another benefit of walnut is that it boosts the body’s melatonin levels and cures the restless nights that a to-be mom has to often endure.
7. Greek yogurt
Greek yogurt contains twice the amount of protein than any other regular yogurt and is a great source of calcium, vital in a pregnancy diet. Calcium helps in keeping a to-be mom’s bones intact while laying down a healthy skeleton for your baby. It also fights off any potential infection and keeps the digestive system running smoothly.
8. Lean meats
Women need extra iron when they are pregnant, and the best natural source is red meat. Meat is also an excellent source of high-quality protein and choline.
9. Colorful fruits and veggies
Eating a colorful variety of green, red, orange, yellow, purple and white fruits and vegetables will ensure that you and your baby get a variety of nutrients. These are the rich source of vitamins, minerals and antioxidants.
10. Green leafy vegetables
Kale, Swiss chard and other green leafy vegetables, spinach in particular are also important for a mom to-be as these contain rich amount of vitamins and nutrients including vitamins A, C, and K, as well as the all-important folate. These dark, green and leafy vegetables are vital in particular as these help in preventing Spina Bifida, a condition which stunts the spinal cord.
