Excited about the bundle of joy growing inside you? Along will feelings of nervousness and joy? Want to stay healthy but don't know what to eat? We're sure you get hunger spells a lot, so we have a list of foods that will save you and keep your baby healthy. Since you are now eating for two people instead of one, you'll have to up your diet. This means increasing the intake of food rich in nutrients like healthy fats, vitamins and minerals, proteins, fiber, and carbohydrates.
Foods That Are Essential During Pregnancy
For your and your baby's health, here is a list of foods you should eat more of and eat more often. Apart from these foods, it would help if you also took a turmeric supplement daily to ensure that your nutrient requirements are met.
- Dairy products
Increasing protein consumption is essential as it is vital for your baby's growth. This includes eating a lot of dairy products like cheese, milk, and yogurt. These products contain two types of high-quality proteins: whey and casein. Plus, it has high calcium, magnesium, phosphorus, zinc, and Vitamin B concentration.
Yogurt (Greek yogurt specifically) contains the highest amount of calcium among dairy products which is beneficial for several reasons. One of them being if you are lactose intolerant. Some types have probiotic bacteria, which can aid in digestion.
This includes a whole family of nutritious stuff! All of your favorite ingredients are up here! Unless you're a picky eater (just kidding!). So this includes chickpeas, soybeans, lentils, peanuts, and last but not least, beans!
It contains fiber, iron, folate, protein, and calcium, making it a rich source of nutrition. Essential nutrients should be included in a pregnant woman's diet.
During the first trimester, folate is essential. It is rich in Vitamin B9, a necessary vitamin during pregnancy. Add legumes to every meal in the form of whole grain bread, black beans, or perhaps hummus.
- Sweet potatoes
Sweet potatoes – A delicious food, no doubt. You can eat tons of it without anyone telling you to stop. Overeating will make you puke (which is not healthy) on top of your morning sickness. Imagining sweet potatoes cooked in a million different ways has your mouth watering. But what are they suitable for?
Sweet potatoes contain beta carotene, a compound found in plants that are converted into Vitamin A once consumed. The fiber helps you feel full longer, improves digestion, and reduces the risk of high blood sugar levels. Start your day right!
Smoked salmon on a wheat bagel or grilled with mashed potatoes and veggies on the side make for a tasty meal. So how does eating this particular fish help? Well, salmon contains omega-3 fatty acids, which aid in the development of the brain and eyeballs as well as increasing the gestational length.
If you have been warned to limit your seafood supply due to mercury and other pollutants within fish, you are safe to eat salmon. Which begs the question, why? The answer is simple: it contains a high mercury concentration and does not come under the list either. You may want to avoid sea foods like tilefish, marlin, swordfish, and shark. Also, salmon is one of the few naturally occurring sources of Vitamin D, vital for the immune system and bone health.
The undisputed king of breakfast is the egg. Almost every nutrient is present in this food. So this is a substantial part of your diet. It also has a high concentration of choline, which is suitable for developing the brain and spine. Eggs contain vitamin A, which contributes to the healthy development of the eyes, skin, and immune system. They also contain iron, folate, and iodine, essential for pregnancy. It is crucial to an infant's growth. So be sure to have an egg a day! Similarly, it would help if you made turmeric an essential part of your diet because you can get numerous curcumin benefits from consuming it.
Now you know what foods you need to eat during your pregnancy, so make sure to eat them. Be sure to drink plenty of water to avoid dehydration. During pregnancy, constipation can be an actual itch. Stay healthy!