Maintaining a healthy diet and lifestyle during pregnancy is very crucial. During this time, your body needs additional nutrients, vitamins and minerals, so healthy pregnancy foods and snacks play an important role in the overall health of both mom and baby. Bad eating habits and excess weight gain may also increase your risk of gestational diabetes and pregnancy or birth complications. A diet lacking in important nutrients may also negatively affect the baby’s development.
Mom’s food and drinks during pregnancy is her baby’s main source of nourishment. So, experts recommend that a expectant mom’s diet should include a variety of healthy foods and beverages to provide the important nutrients a baby needs for growth and development. Dieting to lose weight during pregnancy should be avoided as it can be hazardous to you and your baby, especially since a weight loss regimen may restrict important nutrients such as folic acid, iron and other important vitamins and nutrients. You are now eating not only for you, but also your baby. But remember that you only need to increase your calorie intake by about 300 calories a day. The recommended diet encouraged during pregnancy refers to improving your eating habits to ensure you are receiving adequate nutrition for the health of you and your baby. Healthy diet during pregnancy is critical to your baby’s growth and development. In order to get the nutrients you need, you must eat from a variety of food groups, including fruits and vegetables, bread and grains, protein sources and dairy products.
Balanced nutrition is required to keep moms and their growing babies healthy. During pregnancy, it’s more important than ever to get plenty of all the key nutrients from fresh wholesome foods. Simply, choosing healthy, nutritious foods will help ensure the health of you and your baby. It will also make it a lot easier to lose the pregnancy weight after delivery. This article will help you choose a variety of healthy foods for you and your baby to get all the nutrients you need. Here are 20 highly nutritious foods to eat when you’re pregnant.
1. Fruits and vegetables
Pregnant women should include more fruits and vegetables in their diet, particularly during the second and third trimesters. Get between five and 10 small size servings of produce every day, she said. Colorful vegetables and fruits are low in calories as well as loaded with fiber, vitamins and minerals.
2. Fortified Breakfast Cereal
3. Dried Beans & Lentils
Most women need a total of 60 grams of protein a day during pregnancy. Beans and lentils are an excellent source, with about 15 grams per cup. They’re also rich in fiber, which helps to relieve constipation. And 1 cup of cooked lentils meets about half of your daily folate requirement.
4. Oatmeal
Oatmeal is especially beneficial to pregnant women. It is a significant source of Folic acid which helps prevent birth defects such as spina bifida, a condition that affects the spinal cord, and anencephaly. Packed with soluble fiber, nutrients, and whole grain carbohydrates, oatmeal is a easy and delicious way to boost your health and energy while you’re pregnant and after the baby arrives. Oatmeal is made up of complex carbohydrates to keep you satisfied longer, and the oat bran it contains can help lower your cholesterol levels. Oats contain a specific type of fiber called beta-glucan that studies have shown reduces levels of bad cholesterol. A daily dose of 3g of fiber can lower cholesterol by up to 23%. Oatmeal also contains a plant chemical called lignans, that has been found to prevent heart disease. Because it is so rich in fiber, eating it will help keep your blood sugar level. This helps prevent the mid-morning crash that comes from eating processed carbs found in traditional breakfast cereals. Eating more whole grains also lowers your risk for several diseases including high blood pressure, diabetes and certain cancers. Cook up steel cut or rolled oats for a super healthy and nutritious meal.
5. Broccoli and Dark, Leafy Greens
6. Oranges
Oranges are an excellent source of Vitamin C and good for you when pregnant. They are loaded with vitamin C, folate, and fiber, and nearly 90 percent water, which will help you meet your daily fluid needs (skimping on your fluid intake can leave you feeling fatigued).
7. Lean Meat
Pregnant women need a lot more protein (about 25 extra grams a day) to help baby grow and to ensure that their muscles develop properly. Same goes for iron as not getting enough of this mineral can impact baby’s growth and increase the risk for preterm delivery and low birth weight. Iron is important for mom, too as it is necessary for red blood cell formation to prevent anemia. As blood volume increases during pregnancy, you need to up your iron intake (to around 27 milligrams a day). Also, meat supplies a good dose of vitamins B6, which helps baby’s tissue and brain growth while easing mom’s morning sickness, and B12, which helps maintain healthy nerves and red blood cells.
8. Figs
9. Artichokes
Artichokes are a great non-meat source of iron, which is an vital nutrient. A medium boiled artichoke has about 1 milligram of iron. The other energizing nutrient in artichokes is folate. (A medium-size artichoke has 100 micrograms.) Besides helping to prevent birth defects, folate helps your body metabolize proteins, the building blocks for the hormones and enzymes that help your body keep going.
During your pregnancy, as you may suffer from constipation, it can be eased with some extra fiber in your diet. Artichokes are great sources of fiber, with almost 10 grams each. And they are often recommended to soothe indigestion, which is a common pregnancy problem.
10. Pumpkin Seeds
11. Sweet Potatoes
Sweet potatoes are dense in beta-carotene, a plant compound that is converted into vitamin A in your body. Vitamin A is essential for growth and the differentiation of most cells and tissues. It’s very important for healthy fetal development. It also helps in restoration of cells and tissues damaged during the process of giving birth. Pregnant women are generally required to increase their vitamin A intake by about 10–40%. Sweet potatoes are an excellent source of beta-carotene. About 100–150 grams of cooked sweet potato fulfills the entire daily reference intake. Additionally, sweet potatoes contain fiber, which may increase fullness, reduce blood sugar spikes and improve digestive health and mobility. Sweet potatoes are an excellent food as Vitamin A is important for the growth and differentiation of cells in your growing fetus.
12. Salmon (fish)
Salmon fish is very rich in essential omega-3 fatty acids. Omega-3 fatty acids are essential during pregnancy, especially the long-chain omega-3 fatty acids DHA and EPA. These are found in high amounts in seafood, and help build the brain and eyes of your fetus. Salmon contains the essential omega-3 fatty acids EPA and DHA, which are important for brain and eye development in your growing baby. It’s also a natural source of vitamin D.
13. Berries
Berries are packed with healthy carbs, water, vitamin C, fiber and antioxidants. They generally contain high amounts of vitamin C, which facilitates your body absorb iron. Vitamin C is also crucial for skin health and immune function. Berries should not cause major spikes in blood sugar as they have relatively low glycemic index value.
Berries are a great snack, as they contain both water and fiber. They provide a lot of flavor and nutrition, but with relatively few calories to keep you healthy.
14. Avocados
Avocados are an amazingly nutritious fruit because they contain a lot of monounsaturated fatty acids. They are also high in fiber, B vitamins, especially folate, vitamin K, potassium, copper, vitamin C and vitamin E. They are a great choice for pregnant women due to their high content of healthy fats, folate and potassium. The healthy fats help build the skin, brain and tissues of your fetus, and folate may help prevent neural tube defects. Potassium present in avocados may help relieve leg cramps, a problem during pregnancy for some women.
15. Eggs
Eggs, considered by many as super foods are a great source of proteins, vitamins and minerals. The amino acids that make up the proteins in eggs are crucial for regeneration and repair of cells and are particularly essential for a healthy baby. One large egg contains up to 80 calories and have the essential proteins, fats, vitamins and minerals that are necessary for growth and development of babies. Additionally, a single egg also contains a hundred and twelve milligrams of choline which is a quarter of the recommended amount of choline required for pregnant women. Choline is essential for the development of the brain and nervous system. Low choline intake during pregnancy may increase the risk of neural tube defects and possibly lead to decreased brain function in the fetus. Eggs are one of the readily available nutritious food during pregnancy to help with the increased nutrient consumption.
16. Greek Yoghurt
Pregnant women who do not have enough calcium in their diet may face further depletion to provide calcium for the baby. Greek yoghurt is the best source of calcium amongst dairy products and it not only supports the mother’s body through the pregnancy but also helps the baby develop strong bones and teeth. Furthermore, the bacteria in greek yoghurt is known to improve digestion.
17. Dried Fruits
Dried fruit is generally high in fiber, vitamins and minerals. One piece of dried fruit contains almost the same amount of nutrients as fresh fruit, just without all the water and pulp. So, one serving of dried fruit can provide a good percentage of the recommended intake of many vitamins and minerals, including folate, iron and potassium.
Prunes are rich in fiber, potassium, vitamin K and sorbitol. They’re natural laxatives and may be very helpful in relieving constipation. Dates are high in fiber, potassium, iron and plant compounds. Regular date consumption during the third trimester may help facilitate cervical dilation and reduce the need to induce labor during delivery.
18. Carrots and peppers
Both carrots and peppers are rich in beta-carotene that converts into vitamin A and is important for your baby’s skin, eyes, bones and organ development. They are also a wonderful source of vitamins C, B6 and fiber necessary for pregnancy (5). However, make sure your overall intake of vitamin A is not more than the RDA.
19. Nut butters
Not just peanut butter, but also almonds, walnuts and hazelnuts are made into healthy butters. These butters provide protein, amino acids and unsaturated fats that are essential for fetal heart, brain, eye and immune system. They also help you feel full. Nuts are chock-full of important minerals (copper, manganese, magnesium, selenium, zinc, potassium, and even calcium) and vitamin E, plus they’re easily portable, making them a filling, on-the-go snack. Even though they’re high in fat, it’s mainly the healthy fats. Munching on magnesium-rich foods helps reduce the risk of premature labor and aids in the development of baby’s nervous system. A cup of sliced almonds contains nearly 250 mg of magnesium, so keep a stash in your purse for a convenient prenatal power snack. Cravings control: If you feel like a bottomless pit these days, try noshing on pistachios with shells. They have slightly less magnesium (150 mg per cup), but they take longer to eat, giving your body more time to register that it’s full. One tablespoon every day should be good enough for expecting moms.
20. Water
Pregnant women need to drink more water than they did before expecting. Water does all the hard work of transporting nutrients and vitamins to your baby and helps them get absorbed properly. During pregnancy, blood volume increases by up to 1.5 liters or about 50 ounces. It is very important to stay hydrated properly.
Your fetus usually gets everything it needs, but if you don’t watch your water intake, you may become dehydrated. Symptoms of mild dehydration include headaches, anxiety, tiredness, bad mood and reduced memory. Furthermore, increasing your water intake may help relieve constipation and reduce your risk of urinary tract infections, which are common during pregnancy. General guidelines recommend drinking about 68 ounces or 2 liters of water per day, but the amount you really need varies by individual.
As an estimate, you should be drinking about 1 to 2 liters each day. Just keep in mind that you also get water from other foods and beverages, such as fruit, vegetables, coffee and tea.
Am I gaining too much weight?
Try to get your weight back on track. Don’t consider losing weight or stopping weight gain altogether. You should try to slow your weight gain to recommended amounts, depending on your trimester. During the first trimester, you should gain 2 to 4 pounds total; during the second and third trimester, you should gain 1 pound per week. Consider trying these diet changes to gain weight more slowly:
- Exercise regularly; consider walking, swimming or light workouts.
- Use low-fat cooking ingredients and methods.
- Limit desserts and high-calorie snacks.
- Eat the appropriate portion size and reduce second helpings.
- Choose low-fat dairy products.
- Limit sweet and sugary drinks.
Am I not gaining enough weight?
Every woman is different and not everyone will gain at the same rate. You should speak to your doctor if you are concerned that you are not gaining enough. Weight gain can be hindered by nausea and morning sickness. Excessive vomiting can be a symptom of hyperemesis gravidarum, which you should discuss with your doctor. Consider trying these diet changes to gain weight within appropriate ranges:
- Eat more frequently. Try eating 5 to 6 times per day.
- Choose nutrient and calorically dense foods such as dried fruit, nuts, crackers with peanut butter, and ice cream.
- Add a little extra calories like honey, cheese or margarine to the foods you are eating.
What can I eat if I am not feeling well?
Pregnancy symptoms vary for different women. Some women may have difficulty with morning sickness, diarrhea, or constipation. Here are a few suggestions on how to deal with these symptoms.
- Heartburn: Eat small, frequent meals throughout the day, eat slowly and chew thoroughly, avoid spicy or rich foods, and caffeine. Do not drink a lot of fluids with your meal, drink fluids in between meals. Try not to lie down after eating a meal, and keep your head elevated when lying down.
- Morning sickness: For morning sickness, try eating crackers, cereal, or pretzels before you get out of bed. Eat small meals more frequently throughout the day. Avoid fatty, fried foods.
- Diarrhea: Increase your intake of foods containing pectin and gum fiber to help absorb excess water. Good choices include applesauce, bananas, white rice, oatmeal, and refined wheat bread.
- Constipation: Increase your fiber intake by eating high fiber cereal and fresh fruits and vegetables. Also, make sure you are drinking plenty of water—at least 10-12 glasses per day.
Are cravings normal?
Many women will have food cravings during pregnancy, but there are others who do not. If you have food cravings, it’s okay to indulge as long as it fits into a healthy diet and does not occur too often.
If you are craving non-food items such as ice, laundry detergent, dirt, clay, ashes, or paint chips, you may have a condition known as pica. You should discuss this with your doctor immediately. Eating non-food items can be harmful to you and your baby and may be a sign of a nutritional deficiency such as iron deficiency.
