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:
- Vitamins and minerals
- Healthy types of fat
- Complex carbohydrates
- Fiber and fluids
These are good food you should eat during your pregnancy.
- 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.
This group of food includes lentils, peas, beans, chickpeas, soybeans, and peanuts also know as all kinds of fabulous recipe ingredients!
- 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.
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.
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.
- 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.
- 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.
Berries hold a lot of goodness in their tiny packages like water, healthy carbs, vitamin C, fiber, and antioxidants.
- 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.
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.
- 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.
- 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.
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
During pregnancy, trying and avoid the following food completely:
- Raw Fish/Uncooked Fish or meat: Raw fish, raw meat, and shellfish can be contaminated with bacteria and other parasites which causes adverse health effects and harm both the mother and unborn baby.
- Raw Eggs: Raw eggs may be contaminated with Salmonella, which can lead to sickness and an increased risk of premature birth or stillbirth.
- Caffeine: Soft drinks, energy drinks, and cocoa beverages contain caffeine. High caffeine intake during pregnancy can limit fetal growth and cause low birth weight.
- Alcohol: This has been linked with premature delivery and low birth weight as well as fetal alcohol syndrome.
- Excess salt: Salt can cause the body to retain water and this can lead to an elevation in your blood pressure.
- Processed Junk foods: Eating processed foods during pregnancy can increase your risk of excess weight gain, gestational diabetes, and complications.
- Smoked Fish: Processed seafood contains high levels of salt which can lead to increased blood pressure and swelling of the body parts.
- Unpasteurized milk: It is unsafe to drink unpasteurized or raw milk during pregnancy. They contain harmful bacteria such as salmonella, listeria, E.coli, and cryptosporidium that can be dangerous to you and your baby.
- Herbal teas: Certain herbs teas contains herbs that are uterine stimulants, which should be completely avoided during pregnancy.
To remain healthy during pregnancy and give birth to healthy babies, eat natural foods and support your nutrition with a supplement Like Nature’s Field PregMum that has all essential vitamins, minerals, and antioxidants needed during pregnancy. PregMum comes in three (3) variants; Nature’s Field PregMum Classic, Nature’s Field PregMum plus Omega-3 and Nature’s Field PregMum plus Breast-feeding
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