Pregnancy is a delicate phase in the life of a woman, when she has to be conscious about what she eats, how she moves and where she goes. Her diet, in particular has a great impact on the unborn child and can help it or harm it. Therefore, she has to eat what is best for herself as well as the baby.
Listed below are the top 10 foods to eat during pregnancy:
1. Leafy Green Vegetables
Leafy green vegetables such as spinach, kale, lettuce and mustard greens make an ideal food for a pregnant woman as theses are abundant in essential nutrients like Folate as well as Vitamins A, C and K. These nutrients not only contribute to the health of the mother, but are equally useful for the fetus, as they promote eye health and lower the risk of conditions like spina bifida.
Dairy products, particularly yogurt, are great for a pregnant woman as these contain calcium as well as protein, which mean stronger bones and teeth for the baby and mother, in addition to improvement in energy levels and overall health. Low fat dairy is a healthy snacking option too.
Next among the top 10 foods to be eaten during pregnancy are eggs, which are loaded with a wide array of minerals and vitamins, in addition to being an amazing source of quality protein. Another essential substance called choline is found in eggs, which promoted brain development in the unborn child. Those who want to avoid the cholesterol part should have only egg whites.
4. Whole Grains
Whole grains like oatmeal, barley, quinoa and pop corns are great food option for a pregnant woman as they are rich in fiber, phytonutrients, vitamins and minerals, all of which are vital for both mother and the baby. They stimulate the growth of the fetus and provide strength and energy to the mother.
5. Colorful Fresh Fruits
Colorful fruits, like those which occur in red, yellow, orange and green colors can be a bonus for your baby and you too, as they are diverse in nutrient content, supplying a rich array of vitamins and minerals to your unborn baby. Additionally, the fetus gets exposure to a variety of tastes, which ensures that it will accept and recognize them after birth too.
Another ideal food to eat during pregnancy is beans, in all its varieties including lentils, chickpeas and black beans. They furnish a rich supply of fiber and protein, which prevent constipation and keep you healthy. Beans are also a good source of calcium, iron, zinc and folate.
Nuts like walnuts, almonds and cashew nuts make a wonderful snacking option for pregnant women as they provide a hefty dose of healthy omega3 fatty acids, which are great for the health of both mother and child. Additionally, you can get healthful fiber and protein from nuts.
8. Lean Meats
Lean meats which have their fats trimmed off make a perfect food choice during pregnancy as they are an excellent source of healthy protein. They also contain choline, which is as good for the baby as it is for you.
9. Salmon and Tuna
Low mercury fish like camera and tuna can make a great food to eat during pregnancy as they furnish both, healthy proteins as well as omega3 fatty acids. Also, these are low on methylmercury, which is harmful for the nervous system of the baby.
10. Sweet Potato
Another inexpensive and great tasting food which you can safely eat during pregnancy is sweet potatoes, which are loaded with healthy carotenoids, in addition to healthy nutrients like folate, fiber and vitamin C.
Also, a pregnant woman should drink plenty of water, which will keep her hydrated and energized all the time. Avoid processed and high sugar food, alcohol and caffeine.