10 FOODS TO EAT WHEN PREGNANT
During the pregnancy period eating a balanced diet is very important for both the mother and baby to enhance growth and development, your diet should include protein, energy, vitamin, minerals fiber, and water.
Here are 10 foods to eat when you are pregnant to fulfill your nutritious goal:
Fish is a good source of protein, iron, and zinc, which is very essential for your baby’s growth and development. Fish also contains Omega-3 fatty acid which is important for a baby’s brain development. The recommended amount of fish to eat per week is 340grams.
2. Whole grains
Whole grains such as barley, oats, wheat, rice, and corn are good sources of fiber and nutrients such as vitamin B1, B2, and folic acid which are very important for the development of the baby.
Eggs are a great source of protein, also contain vitamin A which helps in the development of eyes and skin and contributes to a healthy immune system for an infant. Eggs have choline specifically found in the yolk which is good for a baby’s brain and spinal cord development and also prevents birth defects.
4. Sweet potatoes
Sweet potatoes are good in fiber and antioxidant (substances that protect body cell against free radicals). Hey promote healthy gut and brain. Sweet potatoes contain beta-carotene when consumed, the body converts it to vitamin A which is responsible for good vision and immune system for the baby and mother.
Avocado has several benefits, they contain healthy fat, which they are responsible for growth of baby’s skin. They have Omega -3 and Omega-6 which is good for brain development. Avocado has fiber and magnesium which eases constipation and vitamin B6 eases morning sickness.
6. Lean meat
Meat such as pork, beef and chicken are good source of protein, beef and pork contains iron, choline and vitamin B. Iron is very essential micro nutrients, is used by red blood cells as part of the hemoglobin. Lack of iron in the body leads to anemia.
7. Dairy product
Dairy product like milk, cheese, and yogurt are rich in protein and calcium. Dairy product contains two types of protein, whey and casein. As stated earlier dairy product is good source of calcium which is responsible for growth of baby’s bone. Yogurt has probiotic bacteria which helps in digestion.
Legumes are source of plant protein, iron, fiber and calcium. All of this is essential during pregnancy, examples of legumes include: beans, soybean, lentils, peas, and peanut.
9. Fruits and vegetables
Eating plenty of fruits and vegetables during pregnancy is good. They contain vitamin and minerals, essentials for growth and development of the baby. For instance, sweet pepper contains vitamin C which help in absorption of the iron in the body.
During pregnancy, hydration is very important because blood increase in the body. Dehydration may lead to headaches, mood swings, and tiredness. Increasing water intakes reduces constipation and reduces risk of infection such UTI. Recommended amount of water intake is 2 liters, but consulting with your doctor is good.
© 2022 Alexandrina Mbinda