As early signs of pregnancy kick in, you start to look for best foods to eat while pregnant. And yes, you’re on track: maintaining healthy eating habits is more important now than ever. You are already taking the dietary supplements your doctor prescribed. However, it is not enough to base on that. Eating food full of nutrients and vitamins remains essentials.
Choosing top superfoods to boost your diet help you hit nutritional goals. It is important to help your baby start the best way to life by supporting his/her growth and development. Remember here that “Eating for two” is just a traditional myth. While also cutting on calories is the last thing you have to do, it is all about right choice of superfoods.
It’s time to fill your pantry with these whole foods that gives you and your growing baby vitamins and minerals you both need.
Color your Meals with Fruits and Vegetables
You might not be a big fan of fruits and vegetables, however always remember how much nutrients it backs you up with. Full in colors, fruits & vegetables indeed are on the list of best foods to eat while pregnant.
Let’s look into spinach: an excellent source of iron, calcium and folic acid. Add it to your meals making your sandwich or salad rich with spinach. If you do like eating them, blend into your smoothie.
The most common source of Vitamin C are oranges. In case citrus fruits upset your stomach with acids, look into other foods. Red peppers and berries are excellent source of vitamin C and anti-oxidants.
Asparagus, avocados, kale and broccolis are also on the list of superfoods full of nutrients. The list goes long on how much fruits and vegetables are essentials and elevate your energy levels. Make sure to wash them well, and soak for at least 15minutes with vinegar in order to remove harmful bacteria.
Craving something crunchy?
Your perfect on-the-go companion: Full of proteins, healthy fats, and important minerals like zinc and vitamin E. An easy snack to “grab n go” while only few bites helps to beat your hunger. Nuts are also considered a great meal booster: tossing a handful into a salad or adding to a smoothie. In addition, nuts go crazy well with yogurt or an oatmeal.
Nuts in general are all a good pick and best food to eat while pregnant, however Walnuts are on top of all. Walnuts are the richest with Omega-3 fatty acids. If you are a vegetarian or don’t eat fish, boost your diet with walnuts to get your needed daily dose of nutrients.
Dairies on the Dailies
Whether it’s milk, yogurt, cheeses, you need a daily calcium supply to support you during pregnancy. Besides calcium, zinc and magnesium, dairy products and eggs contain casein and whey. Casein is an essential protein that provides your body with essential amino acids to build strong bones.
Yogurt serves as a great source of probiotics to especially support digestive health of you and your baby. Prepare unsweetened yogurt makes a great dessert drizzled with honey and topped with fruits and/or nuts.
Dietitian Andy Got a Say
"More on best food to eat while pregnancy, Dietitian Andy Geagea recommends:
What food and drink you can have and what you should avoid or be careful about for a healthy pregnancy:
- Eat plenty of fruit and vegetables because they provide vitamins and minerals as well as fiber which helps digestion and can help prevent constipation.
- Healthy breakfast is the most important meal of the day because it can help with morning sickness and it is an essential for you and your baby's health.
- Eat 5 to 6 well balanced meals each day: folate-rich foods like lentils, fortified cereals, calcium-rich foods like dairy, soy.
- Incorporating 30 mins of exercise into your day is what will help you to avoid cramps, get enough sleep, track your weight gain for a healthy easy birth and don't forget to take your prenatal vitamins
10 food to avoid during pregnancy:
- Food high in vitamin A
- Food high in mercury fish
- Undercooked or raw or processed fish, meat and chicken
- Organ meat
- Caffeine
- Unwashed or unpeeled fruits and vegetables
- Unpasteurized milk, cheese and fruit juice
- Alcohol
- Processed junk food
- Light or diet food
It’s important to note that ''dates'' during pregnancy are excellent. It may shorten-ease labor and may reduce post-delivery bleeding.
Wondering if you burn more calories during pregnancy?
Research has shown that YES because of the change in the body surface area and their weight, your body now has to work harder to keep your heart pumping, brain functioning, blood flowing and muscles working.”
Focus on Being Balanced
A balanced diet is key for a healthy pregnancy. Focus on the essential nutrients and vitamins you and your baby need for growth and development. Throughout this blog, we went through a list of best foods to eat while pregnant. Make your choices, play it smart and get it right.
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