Pregnancy is a time of strange cravings and increased appetite. While a pan of brownies sounds amazing, a pregnant woman needs vital nutrients to grow her unborn baby. It is ok to reach for snacks sometimes, but you have to make sure you are eating healthy, nutritional foods during pregnancy.
Poor diet leads to problems during pregnancy. Lack of nutrients can cause premature birth because a well-balanced diet gives your body the nutrients required for fetal development. If you want a healthy, smooth pregnancy, include these top ten nutritional foods to eat during pregnancy.
Everyone knows that eggs are great for your body. Eggs are a low calorie, high protein food that contains omega-3 fatty acids. DHA is very important during pregnancy because it aids the brain development and formation of eyes in the unborn baby.
Another source of omega-3 fatty acids is salmon. Omega-3 is vital for your baby’s development, and one of the best sources is salmon. Unlike other fishes, salmon contains low levels of mercury. Doctors encourage pregnant women to eat 8 to 12 ounces of salmon each week!
Pregnant women need a lot of protein during pregnancy, and beans are a fantastic way to get extra protein into your diet. Beans are also a source of iron, folic acid, potassium and magnesium. Another reason to eat beans is because they are a source of fiber, which relieves constipation and prevents hemorrhoids.
Avocados are full of amazing vitamins for you and your growing baby. Most importantly, avocados offer a large amount of folic acid which ensures proper neural tube development. Avocados also have vitamin C, which is essential for a healthy immune system. Plus, pregnant women need healthy fats, so add some avocados to your salads and sandwiches.
Sweet potatoes, just like carrots, get their orange color from carotenoids. This plant pigment converts to vitamin A when it enters our bodies. Sweet potatoes are also a source of vitamin C, folic acid, and fiber.
If you’re apprehensive about trying sweet potatoes, make baked sweet potato fries sprinkled with cinnamon. Kids generally love them, and they make a great side dish for dinner.
Protein is the all-star during pregnancy, and Greek yogurt offers twice the amount of protein when compared to regular yogurt. Along with protein, Greek yogurt is a source of calcium and probiotics. To grow a healthy baby, a pregnant woman needs calcium to keep bones strong, for the baby and mom!
Dark, Leafy Greens
You have to make sure you include dark, leafy greens in your diet. Options include spinach, kale, swiss chard, collard greens and other dark greens. These foods are loaded down with vitamins and nutrients, such as vitamins A, C, and K. Plus, leafy greens are a source for folic acid.
Leafy greens are easy to include in your diet. Add spinach to your salads. Put them into your soups, omelets or stir fry recipes. The options are endless.
Another reason you want to consume leafy greens is that they are a source of iron. For all mothers, anemia is a concern for pregnancy and right after birth. At the same time, your baby’s red blood cells must form and require iron to do so. It is a great reason to toss more spinach into your diet.
Carrots are a source of vitamin A, which is an important part of your pregnancy diet. Vitamin A is responsible for the proper formation of skin, eyes, teeth, and bones. Carrots also supply vitamin C and vitamin in your diet. Also, the high fiber content in carrots will keep your bowels moving regularly. When you are pregnant, that is essential to prevent constipation, which can cause hemorrhoids.
Another nutritional food for your pregnancy is whole grains, which are high in fiber and nutrients. Whole grains contain vitamin E, which is an antioxidant, and mineral selenium, as well as phytonutrients. Phytonutrients are plant compounds that protect your cells. There are a variety of whole grains to pick from, such as oats, spelt and barley.
Oats are one of the easiest to include in your diet. They are full of minerals that increase your heart’s health.
All nuts are extremely healthy and belong in your pregnancy diet. Nuts are the perfect snack, and we know pregnant women love (and need) to snack often. You can put a variety of nuts in a bag for the perfect on-the-go snack. Nuts contain dozens of minerals, such as magnesium, iron, copper, and zinc. Together, these nutrients help your baby grow!
Believe it or not, walnuts, almonds, and pistachios contain omega-3 fatty acids. We know that these are crucial for the baby’s brain development. So, feel free to include these in your diet often!
Eat Well During Pregnancy
Don’t worry – you don’t have to include all of these in your diet each day. Spread them out throughout the week! Have eggs for breakfast a few days with a cup of Greek yogurt. Make a salad with carrots and spinach. Toss a bag of nuts into your purse before work. Eating well during pregnancy benefits you and your new baby.
About the Author
Hi! My name is Veronica Mitchell. I am a mother to two adorable little girls and a handsome little boy. I spend my days caring from my children, packing lunches, reading aloud, kissing boo-boos, and working as the Editor of myparentingjourney.com.