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10 HEALTHY FOODS TO CONSUME DURING PREGNANCY

When you have that extra belly bump to take care of, obviously you need to focus on your diet a bit too, apart from the other lifestyle changes. When you are carrying a new life in your womb, you need to be extra cautious towards what you are eating and what you are doing. 

The best thing is to get in touch with the doctor and get a chart of the food items that are great for you. But if you are anxious enough to know different common food items that are healthy for you and your baby, here is a list to go. 


1. Dairy Products

The growing fetus needs calcium and protein for proper development. Dairy products such as milk, yogurt, and cheese are some of the most amazing items that pregnant women can have. Apart from calcium and protein, dairy products are also rich in other minerals such as phosphorus, zinc, magnesium, and vitamin B. Items such as yogurt also are rich in probiotic bacteria that are good for the mother’s gut and also for the fetus. 


2. Beans and Lentils

If you are not a meat eater and you are not much into dairy products too, beans, lentils, and legumes are the next amazing items that the expecting mothers can hog onto. Items such as beans, soybeans, chickpeas, and others are great in taste as well as health. They are rich sources of a high number of minerals such as protein, calcium, iron, fiber, and folate. 


3. Fruits

Pregnant women are advised to eat fruits to stay hydrated. But there are some specific fruits that they should avoid such as papaya while there are also some special fruits to befriend with. Orange is decked up with nutrients like potassium, vitamin C and folate, while bananas are great in potassium. Other fruits that you can try out are figs. 


4. Leafy Vegetables

Vegetarians have a good many options such as green leafy vegetables that are rich in iron, folate, calcium, and other nutrients. Some of the options that Pregnant women can surely have are turnip greens, kale, spinach, broccoli, asparagus, and so on. 


5. Sweet Potatoes

Sweet potatoes are not only great in its aroma and flavors but also offer a good amount of vitamin A and beta-carotene. Vitamin A is very much vital for the development of the cells and tissues of the fetus. Sweet potatoes can be consumed in different types such as baked, roasted, or even boiled. 


6. Salmon and other seafood

Omega 3 is a vital nutrient that most people lack in today’s world. It is good for eyes and brain development. Hence, when a pregnant woman consumes omega 3 from different items, it helps in the development of the brain and eyes of the fetus. Different seafood options are a great source of omega 3. Salmon is the best way to get loaded with nutrients. 


7. Eggs

Kids are advised to have an egg daily as it is known to be wholesome food. It is a rich source of a number of minerals and vitamins and plays an important role in the growth and development of kids. It is also rich in choline that is great for brain development. Consuming eggs during pregnancy definitely is a great way to develop the brain of the fetus. 


8. Lean Meat

People who are not much interested in green leafy vegetables or even in dairy products, consuming lean meat on a regular basis are the next best choice. Chicken, pork, and beef are the best sources of protein. Also, they are rich in many other nutrients such as choline, vitamin B, iron, and many others. These nutrients help in maintaining good blood count and also maintain the proper birth weight of the child. 


9. Whole Grains

Pregnant women need a high amount of calories during their second to third trimesters. Whole grain fibers have vitamins and also other plant compounds. Wholesome food items such as quinoa and oatmeal are great options for providing healthy meal options with great taste. 


10. Dried Fruits

Dried fruit options such as dates, almonds, and others are great in nutritional values such as vitamin K, sorbitol, potassium, fiber, plant compounds, and so on. Though dried fruits are great in such nutrients, it can also increase the intake of calories. Hence, it should be checked how much dried fruits you are consuming in a day. 


Conclusion

There are a plethora of food items that can be stated beneficial for the women who are about to become new mommies. It is important to have a balanced diet by combining different food items depending upon the nutrient values that they have. Calculating the values and getting a proper chart prepared for a week is a great idea to get proper nutrition for the mother as well as for the fetus. 

 

 

Related blog: EXERCISING DURING PREGNANCY

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