During pregnancy, it's more important than ever to eat nutritious foods. Not only is optimal nutrition important for your health and your baby's development, but a well-balanced meal can also ease the terrible symptoms of pregnancy.
A pregnant woman's diet should include protein-rich foods, fruit, vegetables, low-fat or fat-free dairy products and wholemeal products. In this article, we have compiled a list of the best foods that contain important nutrients for you and your little one.
1. Dark Leafy Vegetables
Spinach and kale are examples of dark green vegetables that should definitely be included in your prenatal diet. These vegetables are a good source of fibre, folic acid, vitamins A, C and K and minerals such as iron and calcium, all of which support your baby's development.
2. Lean Meat
Protein is important for pregnant women because it contributes to the growth of your baby's tissues and organs, including the brain, skin and muscles. Lean beef and chicken are excellent sources of protein and are also good sources of zinc and iron.
3. Cold Water Fish
Salmon, sardines and tuna are examples of cold-water fish. They contain more omega-3 fatty acids than warm water fish. Omega-3 fatty acids are essential fats that support your baby's brain development and cardiovascular health. Many doctors recommend salmon for pregnant women as it is the lowest in mercury among cold-water fish.
4. Avocado
The heart-healthy avocado helps to lower bad cholesterol and thus reduces the risk of heart disease and strokes. It also contains potassium and folic acid, which are important for your baby's growth and development. Constipation is often a problem during pregnancy; avocados contain fibre, which is beneficial for an expectant mother's gut health.
5. Yoghurt
To build strong bones and teeth, your baby needs a good supply of calcium. In addition to milk, yoghurt is also an excellent source of calcium. Greek yoghurt contains more calcium than normal yoghurt and other dairy products. It is important that expectant mothers consume enough calcium. Insufficient amounts of this nutrient can lead to osteoporosis, a disease that weakens bones and causes them to break easily.
6. Eggs
Protein is an essential part of a pregnant woman's diet, and eggs are one of the richest sources of protein. They contain amino acids that play a crucial role in the growth and development of the foetus. Eggs also contain a wealth of vitamins and minerals that contribute to the development of the baby's brain. However, avoid eating raw or undercooked eggs as there is a risk of salmonella.
7. Citrus Fruits
Grapefruits, oranges and lemons are rich in vitamin C, which is responsible for your baby's bone growth and brain development. Citrus fruits are also immune-boosting and keep you healthy. Most importantly, these fruits keep nausea at bay and soothe your stomach.
8. Sweet Potato
The orange colour of sweet potatoes comes from plant pigments called carotenoids. When we eat foods rich in carotenoids, our body converts them into vitamin A, which supports the development of your baby's bones, lungs, eyes and skin. Sweet potatoes are also an excellent source of vitamin B6, which can help relieve nausea. And if you keep the skin of this vegetable, the fibre it contains can also help with digestive problems.
Additional nutritional tips for a healthy pregnancy
Even if you are eating for two, it is important to watch your portions. If you are overweight during pregnancy, it can lead to complications such as gestational diabetes, high blood pressure and blood clotting problems. Talk to your doctor or nutritionist to create a healthy, balanced diet plan for your pregnancy.
Exhaustion during pregnancy is a common problem, especially if you have trouble sleeping at night. A maternity pillow and a comfortable sleep mask can help you get some much-needed rest.
We hope that this article has helped you to understand which foods are particularly important for you during pregnancy. We strongly advise you to consult your doctor before changing your diet.
Do you have any questions or comments? Leave us a comment below! We would love to hear about your experience!