It is highly essential to eat nutritious foods while pregnant. Consumption of the right balanced diet during pregnancy has a significant impact both on your health and that of your unborn child....CONTINUE READING
Some the healthy food to eat when you are pregnant include:
1. Eggs
Eggs are the ultimate health food since they contain a little bit of almost every nutrient you need. About 80 calories, high-quality protein, fat, and many vitamins and minerals are present in one large egg.
Eggs contain high content of choline, a vital nutrient during pregnancy. It’s vital in a baby’s brain development and helps prevent developmental abnormalities of the brain and spine.
One large egg contains approximately 147 milligrams (mg) of choline, which will get you closer to the current recommended choline intake of 450 mg per day while pregnant.
2. Berries
Berries contain lots of nutrients in their tiny packages like water, healthy carbs, vitamin C, fiber, and antioxidants.
Since berries are relatively low in glycemic index value, they don’t cause major spikes in blood sugar.
Berries are also a great snack due to their water and fiber content. Berries help provide lots of flavor and nutrition, but with relatively few calories.
Some of the important and health-beneficial berries to eat while pregnant are blueberries, raspberries, goji berries, strawberries, and acai berries.
3. Fish liver oil
Fish liver oil is gotten from the oily liver of fish, most often cod. It’s a great source of omega-3 fatty acids EPA and DHA, which are essential for fetal brain and eye development.
Using fish oil as supplements may help protect against preterm delivery and may benefit fetal eye development.
Fish liver oil is also highly rich in vitamin D, of which many people don’t get enough. It is highly beneficial for those who don’t regularly eat seafood or supplement with omega-3 or vitamin D.
4. Water
Every human being needs to stay hydrated especially those who are pregnant. Blood volume usually increases by about 45 percent during pregnancy.
Your body usually helps channel hydration to your baby, but if your water intake is low, you may become dehydrated yourself.
Headaches, anxiety, tiredness, bad mood, and reduced memory are some of the symptoms of mild dehydration.
Boosting your intake of water also helps relieve constipation and reduce your risk of urinary tract infections, which are common during pregnancy.
5. Dairy products
Consuming extra protein and calcium to meet the needs of your growing little one is highly recommended during pregnancy. During pregnancy, your intake of some dairy products like milk, cheese, and yogurt should be on the high.
Two types of high-quality protein are contained in dairy products: casein and whey. Dairy remains the best dietary source of calcium and provides high amounts of phosphorus, B vitamins, magnesium, and zinc.
