Healthy Foods For Pregnant Women is very essential for your beloved baby. Pregnancy, although one of the happiest stages of a woman’s life, can apply a bunch of emotional, physiological stress. Pregnant women are therefore important to take care of themselves at this stage of their lives. When it comes to care, diet, and nutrition, it is especially important to know what foods to eat during pregnancy. Pregnant women need to eat for both themselves and their babies to meet their nutritional needs. So we should fulfill their essential demands.
Studies have shown that pregnant women need three to five hundred extra calories per day. This extra calorie requirement includes one thousand two hundred milligrams of calcium, six hundred to eight hundred micrograms of folate, and twenty-seven milligrams of iron.
Meeting all of the above nutritional requirements through a diet can seem difficult; The good news is that getting extra nutrition is not as difficult as it may seem. Our nutritional intake largely depends on the food we choose. Read on to know about the fifteen essential food choices during pregnancy,
List of 15 healthy foods for pregnant women
The following is a list of healthy pregnancy foods that are essential for a healthy baby:
Eggs are considered by many to be a great source of protein, vitamins, and minerals. The amino acids that make up protein in eggs are vital for cell regeneration and repair and are especially essential for a healthy baby.
A large egg contains 80 calories and contains essential proteins, fats, vitamins, and minerals that babies need for growth and development. In addition, an egg contains one hundred and twelve milligrams of choline, which is a quarter of the choline needed for pregnant women. Choline is essential for the development of the brain and nervous system. Eggs are the most easily available nutritious food for increased intake during pregnancy.
It is relatively easy to eat a delicious omelet two eggs at a time, once a day or three times a week. Adding vegetables and cheese will not only enhance the taste but also the nutritional value. If you want to avoid fried foods, you can easily include them in your diet by keeping a lot of fully boiled eggs in the fridge. Whenever you feel hungry, eat a whole egg out of it, you can even consider making a boiled egg salad. Some women avoid meat during pregnancy and eggs are the best food as an alternative to meat protein.
2. Fortified Breakfast Cereals
The health benefits of cereals, especially multi-grain cereals, have been known and established for some time. Fortified cereals are cereals that are enhanced by extra minerals, including extra vitamins and iodine.
Cereals, especially whole grain cereals are rich in fiber and can therefore fill the stomach, which is important during pregnancy, as hormonal changes can create unexpected hunger pangs. In addition to the added benefits of having minerals and vitamins, fortified cereals can help pregnant women add milk to their diet and reap the benefits that come with it.
To add fortified cereals to your diet, it is essential to first choose the right type of fortified cereals. Pregnant women should choose cereals that are high in fiber and folic acid and low in sugar. There should also be a satisfactory balance of carbohydrates in the cereals you choose that provide the body with the fuel and energy it needs. Even if you don’t eat cereal for breakfast every day, eating one bowl twice or thrice a week will suffice. Cereals can be eaten normally, adding milk and sprinkling nuts, berries, and fruits on top will make it really delicious.
Bananas are nature’s greatest gift and the best food for a pregnant woman. A banana holds one hundred calories and is a great source of folic acid, vitamin B6, calcium, and potassium. In addition, bananas are rich in antioxidants and a fantastic energy enhancer.
A pregnant woman can eat three to four bananas a day and effectively deal with the hunger problem during pregnancy. One glass of milk with a banana is considered a complete meal; You can also make a delicious, healthy smoothie with a banana and milk paste.
4. Sweet potatoes
Sweet potatoes contain fiber, folic acid, vitamin C, and beta carotene. The compound beta-carotene present in sweet potatoes is especially important for the unborn baby; Beta-carotene has converted to vitamin A in the body. Vitamin A is very important for the growth, repair, and differentiation of cells and tissues; It also helps in the recovery of damaged cells and tissues during the birth process.
Sweet potatoes can be eaten in different ways; The easiest food is baked sweet potatoes. Place in a baking tray and bake for forty-five minutes or until soft. Baked sweet potatoes can be eaten with a drop of olive oil and also with various dips and sauces
5. Fish liver oil
A rich source of omega-3 fatty acids, oils from the fish liver, mostly from cod (cod liver oil), are known worldwide for the health benefits they provide. Fish liver oils are also rich in vitamins D, EPA, and DAEA and play an important role in the development of the unborn baby’s brain. Fish liver oils can also provide protection against preeclampsia, a potentially serious pregnancy complication.
Fish liver oils can be taken directly with a spoon or in capsule form. It is advisable to consult your doctor, or expert nutritionist regarding dosage, as excessive amounts of fish liver oil can cause some blood complications.
6. Lean meat
Iron deficiency during pregnancy can cause fatigue and depression, so pregnant women need to make sure they eat enough iron, as they need twice as much iron to keep up with the increased blood volume. Lean meats are a rich source of iron and protein; Chicken (without skin) is an exceptional source of protein. Beef and pork also provide vitamin B, choline, and iron.
Processed meats and frozen cut meats should be avoided, as they can cause infections. Grilled chicken is an excellent choice for stomach filling and delicious bites. Slices made from major cut parts such as rib meat slices are known to be flexible and flavorful dishes.
7. Whole grain bread
Whole grain bread has more fiber, zinc, and iron than its white bread counterpart. Excess fiber, iron, and zinc are essential nutrients for a pregnant woman.
Thirty-five grams or more of fiber per day is recommended for pregnant women. A simple vegetable sandwich can be easily prepared during tea three to four days a week.
8. Almond butter
Many of us have fond memories of the peanut butter sandwiches we ate on our school days. Many people do not know that very healthy butter can be made from other nuts. Almonds, coconut, and brazil nuts – all of these can be used to make a healthy butter that provides essential unsaturated fats. It is important for pregnant women to take in fats because they help them feel full. In addition, fat intake is essential for the proper development of the unborn baby’s brain.
The daily intake of almond butter should not exceed two tablespoons due to its high caloric value and fat content. A sandwich made quickly and easily from peanut butter or other almond butter of your choice, is an effective and healthy way to deal with unexpected hunger pangs
Consumption of complex carbohydrates is essential for our body; Even more, is needed for pregnant women. Carbohydrates provide us with almost instant energy to run our daily activities. Oatmeal is not only a good source of energy but also helps in lowering cholesterol levels. In addition, oatmeal is also rich in selenium, calcium, vitamin B1, and phosphorus.
The easiest way to include oatmeal in your diet is to boil it with some milk and eat it when you are hungry.
Salmon, rich in omega-3 fatty acids, calcium, and protein, must be considered as the preferred food during pregnancy. Fatty acids like omega-3 are essential for the development of the nervous system and brain of the unborn baby.
The easiest way to include salmon in your diet is to heat salmon fillets in olive oil with salt and pepper and eat them three times a week.
Pregnant women who do not receive adequate amounts of calcium may experience more calcium deficiency when it comes to providing calcium for their babies. Greek yogurt is the best source of calcium in dairy products; For example, it will not only support the mother’s body during pregnancy but also help the baby to develop bones and teeth. In addition, the bacteria in Greek yogurt are known to improve digestion.
Add finely chopped tomatoes and cucumbers to yogurt, mix well and eat every day as a quick snack if possible.
Broccoli is rich in potassium, iron, folate, vitamins A, C, and K. Broccoli contains antioxidants and is also known to strengthen the immune system. Pregnant women, who eat broccoli frequently, will be less likely to give birth to children who are underweight.
Boiled broccoli can be added to pasta with other vegetables and meat which is delicious and healthy food.
13. Fat-free milk
Although children are offered one glass of milk daily for adequate calcium, most adults are deprived of it. As described above, calcium is essential for the growth and development of unborn babies. Lean milk will provide essential nutrients and prevent unnecessary weight gain as it is low-fat.
One glass of milk can meet twenty-five to thirty percent of the daily calcium requirement; Pregnant women should consume one glass of fat-free milk every day.
Beans are rich in protein and fiber, their high potassium and magnesium levels are also beneficial for pregnant women. Beans are known to prevent constipation, which is a frequent problem in pregnant women.
It is better to eat baked beans and bread after a while. Beans (Rajma rice) cooked with rice is also a delicious alternative for pregnant women.
Cheese is also a great source of calcium and contains milk protein. Although some types of cheese are not recommended for pregnant women, commercial variations such as cheddar and mozzarella are completely safe.
Spreading your favorite pizza on top of mozzarella cheese is a fun way to include cheese in a pregnant woman’s diet from time to time.
A healthy child depends on the healthy Foods of Pregnant Women. The amount of nutrients a woman needs during pregnancy increases significantly. The mother’s body needs extra nutrients to cope with the stresses and strains of pregnancy and to provide the necessary nutrients for the developing baby in the womb. The good news is that extra nutritional requirements can easily be met by including certain foods; Even more exciting is the fact that a wide variety of food items can be added for this purpose