You have to be extra careful when you are pregnant because obviously you need nutrition for two: you and your baby. All you have to do is take a balanced diet everyday which includes proper portions of protein, carbohydrates, fats, minerals, vitamins, fibres and water.
This is not as difficult as it seems. You don’t need to eat too much but you still have to make sure you’re getting all the necessary nutrients. However, it is always advisable to take the advise of your dietician or doctor before including anything in your diet chart.
Here are the foods which are super beneficial food at the time of pregnancy:
Another good thing about them is that they contain choline. Choline is very useful in fetal brain development. Hence for making your baby’s brain development faster eat eggs daily. The choline is present in the egg yolk so make sure you eat the whole egg and not just the whites.
There are so many recipes to cook eggs like fried eggs, scrambled eggs, hard boiled or even boiled eggs. They contain folate, choline and iron which can improve your health a lot.
2. Sweet potatoes
Highly infused with nutritious fiber, vitamin B6, potassium (even more than bananas have!), vitamin C and iron, as well as copper and beta-carotene these sweet potatoes should definitely be a part of your diet. So just don’t save the recipe of sweet potatoes for your thanksgiving celebration instead include them in your diet.
The antioxidants in them is turned into vitamin A by our body. This vitamin A helps in the development of baby’s eyes, bones and skin. So get them mashed, baked or french fried to have them.
The crunchy, tasty and various nuts are a powerhouse of nutrients and must be a part of your balanced diet. It can be your anytime snack which is hard to say not to because of its taste.
But while having fun munching them you are also taking in loads of nutrition for your and your baby like- brain boosting omega-3s, protein, fiber, variety of minerals and vitamins.
Moreover, you can gain your required share of magnesium which is important for pregnant women. Take time while munching them so that your body can register that you are full and you don’t end up overeating.
4. Beans and Lentils
For all the vegetarians going-to-be-moms out there who cannot eat meat or eggs for their balanced diet, beans and lentils are the best option. Beans and lentils will help to fulfill your protein requirement.
They also contain iron, folate, calcium and fibre. Beans when baked are a good source of zinc. They contain mom and baby friendly minerals which are also found in animal products.
Beans are rich in zinc which is an essential mineral really beneficial for both baby and mom. It lowers the risk of preterm delivery, low birth weight and prolonged labour. Don’t eat them raw, instead bake them and eat with bread or rice.
5. Lean Meat
Apart from protein lean beef and pork are also packed with iron and B vitamins. Your body needs more protein than ever at this point of time. It will help the baby to develop muscles properly.
Even the deficiency of iron can be improved by including lean meat in your diet. Not getting the required mineral can impair the baby’s growth and can also lead to the risk for preterm delivery or even low birth weight. For moms, iron is important because it helps in red blood cell formation. Iron helps to prevent anemia.
6. Orange Juice
Start your morning with a glass full of orange juice to take in the healthy nutrients – folate, potassium and, of course, vitamin C. You might have heard of folic acid and folate.
As orange juice is an excellent source of vitamin C, which apart from fighting colds can help the body to absorb iron and keep the bones and teeth of baby healthy.