Top 30 Foods for Healthy pregnancy. Foods every woman should eat during pregnancy.
Eating well-balanced meals is essential when you’re pregnant. There are essential nutrients vitamins and minerals that are developing your health as well as your baby’s needs and health.
One of the most important vitamins included in the below list is folate that is a water-soluble B vitamin.
It is found naturally in foods. This vitamin cannot be stored in your body. You should eat folate-rich foods every day.
Folate is very important for infants, children, and women who are pregnant. It helps to prevent some birth defects.
What’s happening in your First trimester of pregnancy?
It’s a time of rapid development! At four weeks, the fetus is as big as a grain of rice. By eight weeks, it’s the size of a grape.
To support healthy growth, maternity Director Amanda Williams Calhoun recommends to stay active, sleep well, and eat healthily.
That means lots of fruits and veggies. It also means taking a daily prenatal vitamin that includes at least 400 mcg of folic acid.
During pregnancy, you’ll need to avoid certain foods like unpasteurized cheese, raw milk products, and undercooked meat.
Fish can be a great source of protein and nutrients, but can also contain mercury, which can be harmful to your baby in large amounts.
This means you should limit yourself to about two meals containing fish each week such as canned tuna and salmon. Weight gain is a common concern. Your recommended weight gain depends on how much you weigh before pregnancy.
If you’re already at a healthy weight, we recommend you gain about 1 pound per month during your first trimester, then about 1 pound per week during the rest of your pregnancy. That means about a total of 25 to 35 pounds.
If you’re over- or underweight, talk to your doctor about your personal weight gain targets. You may be wondering how staying active help during pregnancy.
Activity helps many pregnant women maintain a healthy weight, sleep better and feel better in general. It can also help you cope with labor pain and recover more quickly after giving birth.
Aim for about thirty minutes of physical activity on most days.
Top 30 Foods for Healthy pregnancy every woman should know before getting pregnant.
It is packed with calcium and folate which are necessary for a healthy pregnancy.
2- Non-Fat Milk
Calcium is needed during pregnancy, and one cup of milk will supply about 30% of the recommended daily allowance.
Bananas are rich in potassium and offer quick energy to fight off pregnancy fatigue.
4- Lean Meat
It is rich in the iron of choline and other B vitamins which are needed in higher amounts during pregnancy.
5- Coconut water
Coconut water supplies all the five essential electrolytes and strengthens the immune system. Apart from other nutrients, coconut water is a natural diuretic which helps prevent UTI.
6- Finger millet
It is a rich source of calcium, which is needed for the development of the bones and teeth in the child as he grows up.
It fulfills the mother’s calcium requirement as well.
They provide essential amino acids that you and your baby need. You should ensure to cook them properly.
Oatmeal keeps you satisfied longer and helps you lower your cholesterol levels.
Spinach is rich in folate and iron which decreases the chances of birth defects and preterm labor. Make this a must in your diet.
It is a complete protein and has all the essential amino acids which are developing fetus requires.
11- Orange or orange juice
Orange provides essential nutrients including vitamin C, folate and fiber. It is highly recommended oranges.
12- Walnut omega-3
Fatty acids and proteins can help with eye and brain development and walnut provides omega-3. Fatty acids essential during pregnancy, also the copper and walnut can help the proper fetus growth.
13- Almond and its Butter
Almond butter is rich in protein, iron, and vitamin E. They also provide healthy fats essential for a baby’s brain development.
You can have a handful of almonds every day but have almond butter not more than 2 tablespoons a day.
14- Olive oil
Switch to a healthy oil while on pregnancy. Olive oil is rich in vitamin A, omega-3, acids, and vitamin E.
It helps in forming an enhanced vision in the growing baby. It improves reflexes and babies and AIDS and healthy fetal development.
Prunes are rich in fiber, potassium, vitamin K and sorbitol. There are natural laxatives and helpful and relieving constipation during pregnancy.
They are high in fiber, potassium, iron and plant compounds. Consumption in the third trimester will help facilitate cervical dilation and reduce the need to induce labor.
17- Sweet potato
It is rich in vitamin A which helps in the growth and differentiation of cells in the growing fetus.
Beans are rich in zinc which lowers the risk of preterm delivery, low birth weight, and prolonged labor.
It is rich in probiotics which reduce the risk of complications.
Legumes are excellent plant-based sources of fiber, protein, iron, folate, and calcium.
All of which the body needs more of during pregnancy, they are rich in folate which reduces the risk of birth defects.
It is rich in omega-3, fatty acids which are important for the brain and eye development in the growing baby.
Berries are rich in antioxidants that prevent birth defects.
It is rich in folic, acid, iron and vitamin C. It’s also rich in fiber and helps fight constipation during pregnancy, but enjoy moderately.
Avocado is rich in omega, acids for late fiber and potassium. It improves fetal health and reliefs and leg cramps.
It also relieves nausea due to its potassium content.
Eating an apple during pregnancy protects your child from developing a stoma later in life.
It is rich in vitamin C and folate. Folate improves unborn babies the health and development.
Stay hydrated to prevent constipation and urinary tract infection during pregnancy by drinking enough water every day ( 8 to 10 glasses of water per day )
28- Chia seeds
They are safe in pregnancy and very high in omega-3, fatty acids and helped not only mother’s health but baby’s development as well.
It is rich in calcium, iron and vitamin content. Drumsticks promote healthy and strong bones during pregnancy.
30- Whole Wheat
The fiber and whole wheat prevents constipation and provides essential nutrients and vitamins.
That was the list of Top 30 Foods for Healthy pregnancy. Now, let us know which of those 30 foods are you preferring to eat during your pregnancy.