Pregnancy Diet: What Foods Should Expectant Mothers Should Eat?
Pregnant , hungry and just overwhelmed by the forever lingering “responsibility ” of getting as much nutrients as possible from what you eat for you and your baby? Your search ends here with our food chart rather diet recommendation during your pregnancy.
As an expectant mother you should ensure that you maintain high discipline in your eating habits because this is what will mostly determine the health of your baby. You and I want the best for you and your unborn baby so let us go through foods that will keep you healthy during this pregnancy season.
- Dairy Products.
Dairy products such as yogurt and cheese are essential for the growth of your baby. They are rich in calcium which help with formation of strong bones for the baby. I would advise you to take more of Greek yogurt instead of the normal yogurt because it has a higher amount of calcium.
Consider including eggs in your diet. Eggs have choline which is important for the development of your baby’s brain and spinal cord. Just one egg contains 147 mg of choline so this should be your go to food when you’re thinking about the baby’s brain and spinal cord development. Shall we forget about the high protein and fat content in eggs? I guess you now have a reason to include eggs in your diet.
- Dark Green Vegetables.
Dark leafy green vegetables such as spinach and pumpkin leaves are very nutritional most especially iron content. They help with increasing your blood levels which is safe for both you and the baby. Leafy green vegetables also prevent the risk of siring underweight babies. You can either cook the leafy green vegetables or blend them in a smoothie in case you want to avoid tasting them.
Did you know that legumes are the best proteins to eat? Plant-based protein are health-friendly and since you want the best for you and your baby, you should consider having legumes at least four times in a week. Legumes such as beans, are a good source of folate (vitamin B9). Folate also known as folic acid, is very important during early pregnancy to avoid the birth defects of the brain and the spinal cord. It’s also useful during red blood cell formation. You need at least 600mg of Folate everyday therefore make it a habit to eat legumes.
Salmon is a seafood and is very important for the formation of omega 3 fatty acids which help in development of the baby’s eyes and brains. Salmon is also a good source of vitamin D that is essential for the formation of bones.
Get to know what foods you should eat during lactation here (lactation diet)