When your pregnant you always hear of the things you can’t do and especially the things that you can’t eat which leave many mothers wondering what you actually can eat while pregnant. If your curious about all things that are best for you and your baby check out Childmode.com for all of your needs.
In this article, I’m going to share with you 15 of the best foods to consume during pregnancy. And I’m not just going to tell you what those best foods are I’m going to share with you why their the best foods and what they do for you and your child nutrition wise.
Let’s kick this list off!
Babies need lots of nourishment while they are inside your womb growing developing. So it should come as no surprise that mothers need to consume more protein and calcium-rich items.
In dairy, you will find two specific types of proteins called casein and whey. Dairy provides a mother’s body with vitamins like B vitamins, magnesium, phosphate, and zinc.
Yogurt is a top option to obtain these vitamins because it contains more calcium than most other products and probiotic bacteria which aids in digestive health. Greek yogurt can also be consumed by those who are lactose intolerant.
The use of probiotic-rich dairy products can reduce a mother’s risk of vaginal infections, the development of allergies, preeclampsia, and gestational diabetes. Which can all cause things like preterm labor and low birth rates.
Staying hydrated during pregnancy is the most important part of your time carrying your child. When you become pregnant the blood volume within your body increases by 50 ounces. You must remember your sustaining yourself and nourishing your baby at the same time.
Consuming water frequently is more so for the mother because the baby will receive all of the nourishment it needs, but if you’re not careful you will cause yourself to decorate if you don’t replenish what the baby takes.
Dehydration symptoms are things like bad mood, tiredness, anxiety, headaches, and reduced memory. Make sure that you consume around 68 ounces of water a day which is approximately 2 liters of water.
Drink water until you have satisfied your thirst and if you think about drinking water then it’s safe to say you should drink some.
When we say legumes we mean beans so lentils, peanuts, soybeans, black beans, lima beans, peas, and chickpeas. Consuming enough beans is important because they are a good source of protein, folate, iron, calcium, and fiber.
During the first trimester all of these vitamins especially folate are important to those first few months of pregnancy. If you don’t consume enough folate it can cause issues like low birth rates, future issues with infections, and tube defects
Dry fruit is an easy go-to snack that can help provide your body with the vitamins, calories, and fiber you need during pregnancy. Just having a single piece of dry fruit a day can give you the required daily amount of folate, potassium, and iron that you need.
You should try dried fruits like prunes and dates. Consuming dates in the last trimester of pregnancy can help to soften and prepare your cervix for delivery. Whole giving you vitamins like iron, fiber, and potassium.
Prunes can act as a natural laxative once you have consumed them. This is important because the pressure that being pregnant puts on your lower regions can make it difficult to have normal bowel movements. Prunes are rich in sorbitol, vitamin k, fiber, and potassium.
Not only are these types of potatoes extremely yummy, but they are also rich in vitamins like vitamin A. Vitamin A is important because it aids in cell growth and tissue. When you become pregnant you need to increase your intake of vitamin A anywhere from 10-40%.
Eating sweet potatoes provides the body with something called beta carotene which once it enters the body is converted into vitamin A. Consuming the potatoes improves your digestive health and can reduce spikes in blood sugar.
Avocados are perfect to top of tacos or simple as a dipping side for chips. They are rich in vitamins like K, vitamin B, vitamin C, vitamin E, copper, fiber, and potassium. They are a great example of healthy fats that people should consume in their diets, especially pregnant women.
The fats found in avocados allow babies to develop their tissues, skin, and brain properly. You can also find potassium in avocados which can help reduce leg cramps which are caused by the pressure the fetus puts on a mother’s nerves causing sciatica.
When pregnant you are told not to consume fish high in mercury like shark or mackerel, but you are able to consume fish like salmon at least once a week. Salmon will provide your body with omega-3 vitamins.
Salmon is rich in vitamin D and can help to promote bone health and increased functions of your immune system.
8. Whole Grains
During your second and third trimesters, it is important that you take in enough daily calories to provide the proper nutrients for yourself and your unborn child. Whole-grain foods have a ton of plant-based compounds, fiber, and other vitamins and minerals that are important in the last few months of pregnancy.
They also provide protein, fiber, and magnesium which can all be vitamins that a mother fails to adequately consume on a regular basis.
Choline is something that aids in brain development and overall health. It can be found in eggs that are not only packed with vitamins and minerals but are also great for caloric intake.
By increasing the number of eggs you eat while pregnancy you can reduce your risk of neural tube defects and increase the brain functions of your unborn child which can be affected if not enough choline is ingested.
Berries are great to just pick up and eat, garnish a salad, inside your favorite dessert, or thrown into a simple smoothie. They are full of fiber, antioxidants, carbs, water, and vitamin C. Because they contain such high amounts of vitamin C it allows your body to absorb more iron.
They are a great snack that won’t cause any spikes in your blood sugar levels. Which can be very dangerous if those levels stay elevated for too long of a time.
11. Leafy Greens
Another staple in healthy diets is any and all types of leafy and dark greens. Greens contain vitamin K, vitamin A, vitamin C, potassium, folate, and iron. They are also rich in antioxidants which can help build immune system function and digestive health.
And because they are high in fiber they can help to alleviate constipation which is common for expecting mothers. By increasing your consumption of greens you can reduce the risk of low birth rates.
12. Liver Oil
This is one of those supplements that won’t taste good but in the long run, will benefit you and your child tremendously. Fish liver oil is rich in omega-3, DHA, vitamin D, and EPA as well.
By taking a fish liver oil supplement can reduce your risk of pre-eclampsia which can be caused due to not enough vitamin D in the body. Preeclampsia symptoms are things like swelling in the hands and feet, protein in your urine, and high blood pressure.
Consumption of the oil can also reduce the risk of low birth rate and disease later on in your child’s life. It is recommended that you only consume the supplement no more than once daily.
13. Lean Meats
You need protein-rich meats like beef, pork, and chicken in order to keep enough iron and protein within your system. Not having enough iron in your body during pregnancy can lead to anemia which can increase your risk of low birth weight and giving birth prematurely.
And due to the increased volume of your blood, you will also need to increase your iron intake. You should consume things like oranges and bell peppers as well because they will help your body absorb more of the iron that lean meats have to offer.
Bananas are a fruit that is high in potassium which can help to alleviate leg cramps, but they also do something else that is also important for expecting mothers. They are a great source of energy which can be a dwindling thing due to the fatigue that sets in while your expecting.
If you’ve been plagued by morning sickness of any kind while pregnant bananas can also be a food that is easy on your stomach and not to heavy to consume. You can add it to cereals, smoothies, other fruits, or just eat it by itself.
Nuts contain unsaturated fats that are vital in helping your baby develop their brains. And being that they develop quicker than you can blink we would say proper development is a must and is vital to your child.
Nuts and nut butter are a type of healthy fat and contain fats that promote heart health. So they benefit you and your child when you consume them. You should aim to have a one-ounce serving of nuts or at least two tablespoons of nut butter every other day. This is because although they do contain healthy fats they are high in fat and calories so you should consume them all the time. They are perfect as a quick snack for some extra vitamins and minerals.