Foods To Eat During Pregnancy
20-11-2019 | Posted in General News
Making sure you eat a healthy diet is always important, but is especially vital when you are pregnant. During pregnancy you should try to eat food to keep yourself healthy and to help your baby develop. There are a variety of meal options for expectant mothers and foods to eat during pregnancy to help you stay healthy, and your baby get the best start in life.
What Foods to Eat During Pregnancy
Organ meats such as liver, heart, kidney, and even brains are high in nutrients, which are necessary for growing your baby. These meats are rich in Vitamin A, Omega-3 fatty acids, Iron, B vitamins, folate, as well as many others. They are also an excellent source of protein. Try to eat organ meats at least once per week during your pregnancy for maximum effectiveness, although keep a balance and don’t gorge, as too much Vitamin A can be harmful to your developing baby. Eat organ meats in moderation for the duration of your pregnancy.
Avocados are rich in folate, Vitamin C, potassium, and B vitamins, which are necessary for the growth of your baby’s brain tissue. B vitamins also help to ward off morning sickness too, so an added bonus. Avocados are a great way to get healthy fats into your diet and can also help in appetite suppression since they leave you feeling fuller for longer.
Legumes are a low-cost and convenient form of protein. Well-known legumes include alfalfa, beans, peas, chickpeas, lentils, lupins, soybeans, and tamarind. They are also high in fibre, which helps among all other things combat the sometimes uncomfortable constipation during pregnancy. Legumes contain folate with one cup providing half of your daily requirement. They can be eaten with brown rice for a super healthy complete protein meal or added to salads and sandwiches.
Full-fat milk, yoghurt, cheese, and other dairy products are essential during pregnancy. These products calcium, which is necessary to build your baby’s bones and teeth. They are also a good source of protein and can help you to meet your daily requirements. Just make sure all the dairy products you eat while you’re pregnant are pasteurised, as non-pasteurised dairy products can carry dangerous bacteria such as Salmonella, E. coli, & Listeria, and are especially dangerous for pregnant women and their unborn babies. Generally speaking, hard cheeses are fine to eat, but avoid Soft cheeses such as Brie and Feta. Also make sure eggs are cooked through properly – say goodbye to runny yolks for 9 months.
Leafy vegetables such as spinach, kale, Swiss chard, beet greens, collard greens, and others are rich in minerals and vitamins. Dark green leafy vegetables such as broccoli and spinach are great sources of iron which is important during pregnancy. If you’re not the kind of person who enjoys ‘eating your greens’, then try putting them in a blender, and making a super healthy shake.
Not really a food, but as a bonus tip, Water is an essential part of any healthy pregnancy and staying hydrated during this time is even more important. Try to make sure you’re drinking lots of water to help you and your baby stay properly hydrated. It’s worth noting that if you live in an area where the water quality is questionable, it’s advisable to drink filtered or bottled water.
You can check your local water quality report to see what contaminants are in your water supply. High levels of Chlorine and Flouride are common, along with other contaminants. The easiest way to find your local water report is to check your local water company’s website. The report should be publicly available. If that doesn’t work, try Googling the name of your city and “water quality report” to find it. Read more about which water filter option is best for you.
Keeping a Healthy Diet During Pregnancy
When you’re pregnant there can be so many things you have to avoid. It can be very frustrating to have to say goodbye to the glass (or two) of wine, and many of the foods you may enjoy. However there are plenty of super healthy, nutritious, and tasty foods to eat during pregnancy that can be enjoyed, providing so many of the nutrients to keep you on your feet and full of energy as well as giving your developing baby the best start in life.
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