Best food for pregnancy
Still searching for best foods for pregnancy? Well, end your search right here. Pregnancy is the most crucial time for any woman. Eating right and maintaining a good health all throughout the nine months is a truly commendable. The doctors advise a woman to eat healthy and in small proportions all throughout the day so as to maintain a constant blood sugar level. To provide ample nutrition to herself and to the growing fetus, some best foods for pregnancy are advised.
In pregnancy whatever a woman eats goes to the baby through the placenta in the form of nutrition. So, it’s best to eat foods which suffice for your as well baby’s nutritional needs. Today SheNeeds is bringing to you the 10 best foods for pregnancy to ensure good health of both the mother and the baby.
10 Best food for pregnancy :
1) Dairy Products
The growing fetus needs extra protein and calcium to meet his growing needs. While a mother has no hidden deposits of calcium and other minerals, she can very easily provide her body the much needed nutrition in the form of dairy, which is one of the most recommended food for pregnancy.
All the dairy products are healthy especially cottage cheese (Paneer) and curd. Cottage cheese is a protein snack, a woman can use during the breaks between her meals. Curd or yogurt contains the probiotics which keep the digestion intact and more calcium than any other dairy product. People who are lactose intolerant can also opt for probiotic yogurt. When probiotics are consumed during pregnancy, they reduce the risk of complications such as gestational diabetes, vaginal infections, preeclampsia and allergies.
Eggs are truly the best food for pregnancy. They contain almost every nutrient your body is seeking. Eggs are a rich source of choline which helps the body in many of it’s functions like brain development. Low Choline intake subject your baby to the the risk of neural tube defects and possibly lead to decreased brain function. One whole egg contains almost 25% of the recommended dose of a pregnant woman.
While deciding the food for a pregnant woman, eggs top the charts because it contains all the vitamins, minerals, proteins and fat in just 77 calories.
Not many women are aware of the fact the Omega-3 fatty acids are very essential for the good development of a baby’s brain and eyes. Salmon is the richest source of Omega-3 fatty acids especially the long-chain omega-3 fatty acids DHA and EPA. Salmon is also one of the natural sources of Vitamin D which is often found lacking in pregnant women. Vitamin D is crucial for bone health and the development of the immune system. Salmon is also the best food for pregnancy because it uplifts the mood and relieves you from feeling low and tired.
4) Dried Fruits
Dried fruits also qualify as the best food for pregnancy because they are a rich source of fiber, vitamins, minerals and they are high in calories too. Just one serving of dry fruits can help a pregnant woman in reaching the recommended dosage of vitamins and minerals.
Among dried fruits the best suited for pregnancy are prunes, dates, almond and walnuts. Prunes are rich in fiber, potassium, vitamin K and sorbitol. They are natural laxatives, and may be very helpful in relieving constipation. Dates are high in fiber, potassium, iron and plant compounds. If a woman consumes dates on a regular basis in the third trimester of her pregnancy, the process of cervical dilation is eased for her and the need to induce labor is reduced.
Walnuts are vegetarian source of Omega-3 fatty acids. They are also rich in protein and fiber and are one of the best foods for pregnancy.
5) Green Leafy Veggies
Green leafy vegetables are called the superfoods for pregnancy. Veggies like kale, broccoli, spinach are loaded with vitamins and nutrients, including vitamins A, C, and K, as well as folic acid. You can very easily increase your intake of green veggies in the form of salads or by tossing them into smoothies, soups or omelettes. Furthermore, Broccoli and other green vegetables are rich in antioxidants. They benefit the immune system and digestion to a great extent. The high fiber content in these veggies relieve a pregnant woman from constipation which is one of the most common problems of pregnancy.
Increasing the amount of green leafy vegetables in your daily diet reduces the risk of your baby being born with low birth weight. Green veggies rank high in the charts of best foods for pregnancy.
6) Lean Meat
Protein is something which are bodies need essentially to function. Lean meats are an excellent source of high quality protein. Beef, pork and chicken are sufficient to provide the all round nutrition to a pregnant woman and thus, they are one of the best foods for pregnancy. Beef and pork are also rich in iron, choline and other B-vitamins which are craved for during pregnancy.
A rich iron diet is needed during pregnancy because it is used by the Red blood cells to deliver oxygen to you and your baby. Since the blood volume increases during pregnancy, the need for iron shoots up as well. Lean meats are the best source of iron and they lower the risk of premature delivery and low birth weight.
7) Whole grains
As the trimesters in pregnancy pass by the need for more calories arise. During the second and the third trimester a woman needs to consume more fulfilling food which doesn’t add to her weight and keeps her energy levels up. Whole grains are high in fiber, B-vitamins, fiber and magnesium,vitamin E and the mineral selenium. They are also rich in antioxidants and aid the digestion hence becoming one of the best foods for pregnancy.
A pregnant woman should avoid refined grains and opt for whole grains during pregnancy. You can opt for oats, Quinoa, buckwheat, barley and spelt.
Berries are one of the best foods for pregnancy women. Berries are packed with water, healthy carbs, vitamin C, fiber and plant compounds. The high amounts of vitamin C increases the body’s capacity to fight infections and help the body in absorbing iron. Since a pregnant woman’s need for iron is already spiked, berries help her in absorbing a little extra nutrition.
Legumes are a very essential part of a vegetarian diet as they are very rich in protein. This food group includes lentils, peas, beans, chickpeas, soybeans and peanuts. They are excellent source of fiber, protein, iron, folate (B9), magnesium, potassium and calcium, all of which are very essential for a healthy pregnancy.
A healthy pregnant woman’s diet should contain legumes because they suffice her and her baby’s need of folate. Folate is one of the B-vitamins (B9) which has been inked with an increased risk of neural tube defects and low birth weight. Insufficient intake of folate may also cause the child to be more prone to infections later in life. They are highly recommended as foods for pregnancy.
10) Coconut Water
Coconut water is the best drink a pregnant woman can have. Coconut water supplies all the five essential electrolytes: minerals, sodium, calcium, potassium, and phosphorus, which soothe the body and provide energy. It is advised to consume coconut water in moderation and it works wonders to a pregnant woman’s body. It increases the amniotic fluid levels and keeps the woman hydrated. It enhances the blood volume and circulation and accelerates the growth of the fetus. Coconut water is a natural acid neutralizer, and therefore prevents heartburn which is very common in a pregnancy woman.
We hope that you will consume all the above mentioned foods to make sure that your diet as a pregnant woman is packed with nutrition. If you chose nutrient dense, healthy foods then you are most likely to have a blissful experience throughout your pregnancy. Your baby will be healthy and well nourished too.
Wish you a happy healthy pregnancy.