FOOD TO EAT DURING PREGNANCY

When building your healthy eating plan, you’ll want to focus on whole foods that give you higher amounts of the good stuff you’d need when not pregnant such as:

• Protein
• Vitamins and minerals
• Healthy types of fat
• Complex carbohydrates
• Fiber and fluids

https://youtu.be/gwj8F2un8RY

These are good food you should eat during your pregnancy.

1. Dairy products
   During pregnancy, you need to consume extra protein and calcium to meet the needs of your growing little one. Dairy products like milk, cheese, and yogurt should be on the docket.
2. Legumes
   This group of food includes lentils, peas, beans, chickpeas, soybeans, and peanuts also know as all kinds of fabulous recipe ingredients!
3. Sweet potatoes
   Sweet potatoes are not only delicious cooked about a thousand ways, they’re also rich in beta carotene, a plant compound that is converted into vitamin A in your body.
4. Salmon
   Smoked on a whole wheat bagel, teriyaki grilled, or slathered in pesto, salmon is a welcome addition to this list. Salmon is rich in essential omega-3 fatty acids that have a host of benefits.
5. Eggs
   Those incredible, edible eggs are the ultimate health food, as they contain a little bit of almost every nutrient you need. A large egg contains about 80 calories, high-quality protein, fat, and many vitamins and minerals.
6. Broccoli and dark, leafy greens
   No surprise here: Broccoli and dark, green vegetables, such as kale and spinach, pack in so many of the nutrients you’ll need. Even if you don’t love eating them, they can often be squirreled into all kinds of dishes.
7. Lean meat and proteins
   Lean beef, pork, and chicken are excellent sources of high-quality protein. Beef and pork are also rich in iron, choline, and other B vitamins — all of which you’ll need in higher amounts during pregnancy.
8. Berries
   Berries hold a lot of goodness in their tiny packages like water, healthy carbs, vitamin C, fiber, and antioxidants.
9. Whole grains
   Unlike their refined counterparts, whole grains are packed with fiber, vitamins, and plant compounds. Think oats, quinoa, brown rice, wheat berries, and barley instead of white bread, pasta, and white rice.
10. Avocados
    Avocados are an unusual fruit because they contain a lot of monounsaturated fatty acids. This makes them taste buttery and rich — perfect for adding depth and creaminess to a dish.
11. Dried fruit
    Dried fruit is generally high in calories, fiber, and various vitamins and minerals. One piece of dried fruit contains the same amount of nutrients as fresh fruit, just without all the water and in a much smaller form.
12. Fish liver oil
    Fish liver oil is made from the oily liver of fish, most often cod. It’s rich in the omega-3 fatty acids EPA and DHA, which are essential for fetal brain and eye development.
13. Water
    Say it with me: We all have to stay hydrated. And pregnant folks especially. During pregnancy, blood volume increases by about 45 percent.

Healthy eating plays a very important role in a healthy pregnancy. You should eat foods from a variety of sources to make sure you get all the vitamins, minerals, and nutrients you and your developing baby need. Eating well also helps you feel better, give you more energy, and help you gain a healthy amount of weight.  It also contributes to your baby’s healthy growth and development.

Foods to avoid during pregnancy