Most women, especially the first timers, are stressed out about the right foods that will assist them in a healthy pregnancy. This might sound draining or complicated, but it’s real simple. You have o focus on the foods that are dense in nutrients and avoid that are generally considered harmful. To ease it even more, we have compiled the list of foods that pregnant women should eat in order to maintain their health as well as to help the baby in their womb to grow strong.
Fortified Breakfast Cereal
Fortified breakfast meals are made with sufficient nutrients that boost the growth of your baby and fulfill all nutritional requirements of the mother at the same time. These breakfasts cereal are rich in multiple vitamins and don’t require any preparation. During pregnancy, most women are stressed about the food choices thereby these readymade cereals are a good choice as you don’t have to fret about the calories you are taking in. A 400mg meal will provide you with all the necessary nutrients. You can even use it as a primary meal along with raw foods and vegetables, making a healthy combination.
Iron is essential as it is one of the formative nutrients and plays a vital role in the development of tissues and muscles of the baby. Your daily diet during your special nine months should include a large quantity of iron rich foods and there is nothing better than lean meat to fulfill the purpose. Iron gives you energy to fight the dizziness and nausea, both of which are a common symptom of pregnancy.
All the essential nutrients required for healthy pregnancy can be found in broccoli. It is not only rich in the formative nutrients like calcium, protein, or folate, but it also has a great amount of vitamins, fiber, and immunity strengthening antioxidants. Vitamin C present in broccoli assists in absorbing the iron.
Leafy greens are already quite famous for their numerous health benefits and when it comes to pregnancy. Be it kale, spinach or turnip, each leafy green with different compositions is topped with a variety of nutrients that nourishes the baby and mother.
Dried Beans & Lentils
During the 9 months, women require an additional 10g of protein in their diet that constitutes as 60g per day. To cover up the need of protein, dried beans and lentils are a good source as only one cup can provide you up to 15g of proteins. Furthermore, beans and lentils are also loaded with fiber and folate. These 2 nutrients play a vital role in the growth of the baby. Whereas fiber is important to keep the digestive system in great health so all the nutrients are properly absorbed in the mother’s bloodstream.
Rich in potassium, bananas are one of those fruits that every pregnant woman should eat for the healthy growth of the baby. Plus, bananas also provides the strength required to combat pregnancy fatigue. Additionally they are easy to digest, which makes them a good choice for breakfast or snacks. It can be eaten in salad or smoothies along with other nutritious foods.
Though it is debated whether eggs should be eaten by pregnant women or not, there is nothing that could be better than eggs when it comes to providing protein. Other than that, eggs provide amino acids to the body along with many other vital nutrients. Furthermore, eggs can give you boost and can be consumed in number of ways.
During pregnancy, as the body’s requirement for calcium increases the body alters the digestive system in a way that it starts absorbing more calcium from the foods you eat. However, most of the time when consuming the so called calcium fortified milk, you are actually drinking more fats, instead of the calcium. Pregnant women are suggested to drink non-fat milk as the calcium proportion is higher than fats. Every 8-ounce glass fulfils 30% or more of the required amount of the calcium.