Your body experiences a lot of changes when pregnant. These changes are necessary because you are carrying another life inside you. As a result, you should regularly consume a healthy diet at all time. Your unborn baby fully depends on the kind of meals you eat for proper growth. This is the reason you should focus on a healthy diet. A healthy meal keeps you energized and facilitates proper baby growth. Here is a list of Best Diet for Pregnant Women:
Sweet Potatoes
Sweet potatoes contain high percentage of beta carotene, which is later converted into Vitamin A. Vitamin A is one of the important components needed by pregnant and people at large. This nutrient found in vitamin A helps in the growth and new cells and tissues. Consumption of sweet potatoes by pregnant women increases the levels of Vitamin A in their body. Well; the fetus receives this vital nutrient in the body through the umbilical cord. This facilitates proper growth of your unborn child. Sweet potatoes can be taken either raw or cooked. You will still attain beta carotene despite the intake method you choose. That’s not all; Sweet potatoes also contain high traces of fiber. Fiber helps against indigestion and constipation during pregnancy. That’s not all; fiber also keeps you full as you most part of the day while handling various tasks. Above all; sweet potatoes has been linked with reduced blood sugar.
Legumes
Good news, legumes have a wide range of variety to choose from. You can choose either peanuts, lentils, soybeans, chickpeas, beans and beans. Legumes contain almost everything required by expectant mothers. They contain calcium, fiber, folate, Iron and Vitamins. First, folate enhances or boosts proper health of both the fetus and the mother. Medical doctors recommend legumes during the first trimester. Studies reveal that a lot of expectant women consume less folate. This is risky because it is linked to low fetus weight during birth and neural tube conditions. It also makes your child prone to different diseases or infections.
Make an effort of consuming legumes at least twice a week. Please note that all legumes contain same nutrients, even though in different levels. That’s not all; legumes also contain fiber. Fiber enhances mother’s digestion system and keeping her full during her pregnancy. Minerals also help in the development of child’s bones.
Dairy Products
Expectant mothers are encouraged to take in a lot of calcium and protein if they want their unborn babies to grow up healthy and fast. Well; dairy products contain all the vital nutrients needed for proper baby growth. That’s not all; dairy products also contain Vitamins, Minerals and good antioxidants. Generally, there are two types of proteins you attain when you consume protein, namely whey and casein. As we all know, proteins are body building foods. They will help the expectant mother develop a perfect body in preparation for giving birth.
There are two types of dairy products you can consume. It can be either fresh or pasteurized. Pregnant women are encouraged to take pasteurized dairy products to keep the baby safe from different conditions. Some dairy products are also rich in probiotic bacteria. Probiotic bacteria help against vaginal infections, allergies and preeclampsia, among others. There is no limit on the dairy products you can consume. It all depends on your preference.
Eggs
Look no further if you desire food that contains everything. Simply consider eggs. Eggs are beneficial to both the mother and the unborn baby. This best diet contains minerals, fat, vitamins and protein. In addition to these, eggs contain a high percentage of choline. Choline is what facilitates proper growth of the child’s brain and other functions in the body. Consumption of low percentage of choline is attributed to numerous problems such as reduced brain function in the baby and neural tube defects, among others. Protein also facilitates proper baby growth. The same statement applies to some vitamins. There is no limit in terms of the eggs you should take per day. Simply consume them with moderation. Pregnant women should avoid eating raw eggs until they give birth.
Lean Meat
Everyone knows meat contains high quality protein. This is the reason take them in large amount. Above all; there is a wide range to choose from. It can be chicken, pork or beef. Lean meat contains more than just protein. It is also rich in choline, iron and vitamins. All these elements are needed for the welfare of the child and the mother throughout the three trimesters. First, iron found in lean meat is attached to the red blood cells in terms of hemoglobin. It helps in transportation of oxygen throughout the body.
Pregnant ladies need a lot of oxygen throughout their pregnancy period because is also reaches the unborn child. Low iron consumption is linked to anemia, linked to underweight babies and premature deliveries. Try your best and consume meals rich in Vitamin C. Such meals increase the absorption rate of iron by the body. Lastly, pregnant ladies should avoid taking roasted meat for a long period as it is linked to some health conditions.
Salmon
Do you know fish can help both you and your unborn baby? Salmon contain omega 3 fatty acids, one of the goods fats needed by our body. Omega 3 fatty acid found in salmon boosts proper growth of both the eyes and brain of the unborn child. However, you shouldn’t overdo salmon. Twice a week is enough to provide your body with the required amount of omega 3 fatty acids. There are situations where high mercury percentage is found in some fatty fish such as salmon. That’s not all; salmon also contains some protein, Vitamin D and carbohydrates.
Carbohydrates will give you the energy to drive on throughout the day. Both fat and protein helps preserve your energy levels for a long period. Vitamin D helps strengthen our bones and immune system. This statement applies to both the mother and the fetus. Protein also strengthens your body in preparation for delivery.
Water
During pregnancy, the volume of blood in the body increases because of the newly formed baby. As a result, you need to drink plenty of water throughout the day. Medical experts recommend at least eight glasses of water a day or more. This ensures your unborn baby gets everything he/she desires for proper growth. Water also relives constipation in expectant mothers. Consequently, it also minimizes the possibility of contracting urinary tract infections. Urinary tract infection is common among pregnant mothers.
Pregnant ladies risk dehydration if they don’t pay attention to the amount of water they drink. Climate also influences the amount of water you will drink. There are specific signs of dehydration worth paying attention to. These signs range from being in a bad mood for a long period, reduced memory, headaches, feeling tired and being anxious, among others. Water isn’t enough to keep you healthy throughout the day. Ensure you eat a healthy diet on each meal.
Avocados
Avocados are one of the commonly consumed fruits across the globe. They are also special in a way because they contain monounsaturated fatty acids. Additionally, avocados are rich in Vitamin C, fiber, Vitamin E, folate Vitamin B, potassium and Vitamin K, among others. All the above contents are required by pregnant women. The monounsaturated fatty acids found in avocados help in the structure of the fetus brain, tissues and skin. This special fruit also contains folate which reduces the possibility of contracting neural tube defects. Leg cramps are common among pregnant ladies. Well; potassium at large relives leg cramps from pregnant women. Avocadoes are ranked as one of the top fruits in the market, which contain high traces of potassium.
Avocados can be taken alone or included in your meals. Being a fruit, there is no limit in terms of avocados you can eat. It all depends on you. Avocados can also be used to help you gain some extra weight.
Dried Fruit
Dried fruits are one of the most portable meals on this list. This means you can easily carry them while traveling. They are also nutritious. This is the reason pregnant women should eat dried fruits in plenty. They contain different types of minerals, vitamins, fiber and calories. Please note that dried fruit contains equal nutrients when compared to fresh fruit, despite having low water levels. There are two main types of dried fruit you can choose from, namely dates and prunes. Dates are rich in iron, potassium and fiber. This dried fruit is recommended during the last trimester. It prevents or reduces the possibility of being inducted during labor and also enables cervical dilation.
On the other hand, prunes contain Sorbitol, Vitamin K, potassium and fiber. Prunes have for a lot of years been used to relieve constipation in expectant mothers. Due to the high sugar of dried fruit, you are discouraged from consuming a lot at the same time.
Fish Liver Oil
Everyone including expectant women needs good fats in the body. Fish liver oil is one of the meals worth paying key attention. It contains omega 3 fatty acids, needed for proper growth of the unborn baby’s eye and brain. Fish liver oil also contains high traces of Vitamin D. Studies reveal that a lot of pregnant ladies don’t consume meals rich in Vitamin D. lack of enough Vitamin D is linked with Preeclampsia. This condition makes expectant mothers experience swollen hands, high blood pressure, protein in urine and swollen feet.
Fish liver oil should be taken immediately you notice you are expectant. It lowers the possibility of your baby developing various health conditions later on. It also helps your unborn child attain the set weight limit for new babies. Consuming one tablespoon of fish liver oil per day does the magic. Don’t take more than one tablespoon per day because preformed vitamin A poses risks to the well being of the child.
Broccoli and Dark, Leafy Greens
Broccoli and all sorts of greens should be included in your diet. This ranges from spinach and kale. Greens and broccoli at large are very nutritious. Women who consume a diet with these meals attain potassium, fiber, iron, Vitamin C, calcium, Vitamin A, Vitamin K and folate. That’s not all; leafy greens and broccoli contain natural compounds and antioxidants that boost both your digestive and immune system. Fiber found in broccoli and other leafy greens helps relieve c0nstipation. Constipation is one of the problems numerous pregnant numerous encounter. That’s not all; consuming leafy greens and broccoli ensures your unborn child attain the required weight. Lastly, there is no limit on the amount of leafy greens or broccoli you should consume.
Berries
Berries deserve a spot on this list. There are two types of berries you can consume namely natural fruits or processed juice. Berries are rich in antioxidants, vitamin C, fiber, healthy carbs and water. Vitamin C plays a vital role in facilitating the immune and skin health of both the mother and the unborn child. Vitamin C also increases the rate in which iron is absorbed into the body. There is no limit on the amount of berries you can eat because of their low sugar levels. Furthermore, its taste is appealing to the mouth. Water and fiber found in berries, smoothen digestion in various ways. It hastens digestion of food and prevents constipation. What are you waiting for? Grab your berries today and help your child grow properly.
Whole Grains
Are you three months pregnant or more? If yes, consider taking whole grains. Whole grains will help you increase your calories the right way. They are also rich in vitamins, proteins, fiber and other important components. These components facilitate proper growth and the development of the fetus. There is no limit on the amount of whole grains you can consume per week. It all depends on how frequently they can be availed to you.
Take care of your unborn baby by eating the right food. Consider any of the above meals today and efficiently take care of both yourself and your loved one.