Eating healthy while pregnant isn’t easy, but it’s critical
to your baby’s health, as well as your own. Here are some tips on how to eat
right when you’re pregnant so that you can maintain the health of yourself and
your baby throughout the course of your pregnancy.
whole grains
To make sure you're getting the right nutrition while
pregnant, it's important to focus on eating more whole grains. Whole grains are
high in nutrients like iron and can help keep your energy levels up.
When you're pregnant, you need more calories than usual to
support both you and your baby. So instead of cutting back on your favorite
foods, try adding more healthy options into your diet. For example, instead of
skipping dessert at dinner time, have an apple after you eat or grab a handful
of almonds as a snack before bedtime.
You'll also want to add protein sources like beans, eggs,
nuts and soy products into your diet so that you can build healthy muscles for
yourself and baby as well as get the proper amount of protein in each day.
leafy greens
The best food to eat when pregnant is leafy greens such as
spinach, kale, and cabbage. Leafy greens are full of vitamins and minerals that
will help you get the nutrients you need for a healthy pregnancy. They also
contain folic acid which helps to prevent birth defects. Another good thing
about eating leafy green vegetables is that they are high in fiber and low in
calories so they will help keep you feeling full without adding many calories
to your diet. Leafy greens can be eaten raw or cooked, whichever you prefer
more. You can top them with things like low-fat cheese, bacon bits, or shredded
chicken to make them even more filling.
legumes
Eating legumes is important to have a healthy pregnancy.
Legumes are high in iron, which is vital to keep your energy up as you grow
your baby. Iron also helps with the production of red blood cells, so pregnant
women can increase their iron intake by eating foods that contain iron like legumes
and leafy greens. Keep in mind that it's not safe to take an iron supplement
unless you've been advised by your doctor to do so. Some side effects of taking
an iron supplement include constipation, nausea and vomiting, dark-colored
stools or black stools, stomachache or pain in the stomach region.
nuts and seeds
Here are some foods pregnant woman should eat to ensure a
healthy pregnancy, which will result in a happy baby. Nuts and seeds are packed
with protein, vitamin E, magnesium and zinc. They also contain omega-3 fatty
acids that have been shown to help reduce the risk of preterm delivery, as well
as autism and ADHD in children. The nutrients in nuts can also decrease the
risk of heart disease and high blood pressure later in life.
dairy
It's important to eat a diet full of healthy fats and
protein when pregnant. Dairy products are an easy way to meet these needs.
Protein is important because it helps grow the baby's brain and bones, while
calcium helps build strong teeth and bones. Dairy products are also an
excellent source of vitamin D, which helps the body absorb calcium better.
There are plenty of dairy options available to pregnant women that you can
enjoy any time of day, including cheese, yogurt, milk, ice cream and more!
fish
Eating fish during pregnancy is important because it
contains DHA, which is crucial for brain and eye development. Eating fish can
also help pregnant women avoid food-borne illnesses. When you eat fish, make
sure to cook it thoroughly until the meat is white or opaque and there is no
longer any pink coloring. Also try to limit your intake of swordfish, king
mackerel, shark, or tilefish because they may contain high levels of mercury.
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