The first rule in pregnancy is always about nutrition; eating highly nutritious foods is the only way to having a successful and healthy pregnancy/baby. Many pregnant mothers, however, find themselves craving for processed foods. Although this may be normal, it’s advisable to focus on a healthy diet plan – your body needs it. The fetus growing in you needs all the vital nutrients for cell, body, and brain development. Folic acid, calcium, and protein are some of the most essential nutrients required for the baby’s development and health before and after birth.
6 of the Best Pregnancy Foods for Women
Some of the best foods you should consider adding to your diet plan during pregnancy include:
- Whole Grains
Whole grains are among the best sources of iron, dietary fiber, and folic acid. Nutritionists also recommend going for fortified cereals and grains for they do help supplement these nutrients. Having oatmeal for breakfast, brown bread for lunch, and brown rice or whole-wheat pasta for supper is recommended for pregnant moms as well.
Legumes are also an excellent source of folate, iron, zinc, and calcium. They also provide high-quality fiber and proteins needed for the mother’s health. White beans, black beans, pinto beans, kidney beans, soybeans and black-eyed beans are mostly recommended for they are nutrient-rich. This infographic from Mid-Atlantic OBGYN shows a lot of the nutrition for expectant mothers.
Omega 3 fatty acids are essentially needed for the baby’s eye and brain cells development. Adding foods rich in these fatty acids, such as salmon and tuna, therefore helps supplement your body’s supply of the same, which therefore promotes the baby’s brain development. Salmon is considerably a better source of omega-3 fatty acids and B vitamins as compared to other fish types, hence recommended for pregnant mothers. Nutritionists recommend eating having at least 12 ounces of fish each week.
The demand for high-quality proteins (amino acids) in pregnant mothers is considerably much higher than for body builders. Eggs provide some of the best quality amino acids that your baby needs for tissue and muscle development and are affordable as well. Eggs are also excellent sources of minerals, vitamins, and choline. You however should be careful not to consume undercooked or raw eggs, as they could pose a huge risk to your unborn child.
Blackberries, raspberries, blueberries, and even grapes should be included in your diet plan as well. These berries are very good sources of potassium, fiber, folate, and vitamin C. You can use these berries to make pancakes or even cereal toppings.
A cup of low-fat yogurt is not only high in proteins but also an excellent source of calcium. Calcium is primarily needed for healthy and strong bones, teeth, and ligaments – both for the mother and the child.