Pregnancy is the time when a lady has to take double the nutrition. During this period, she eats not only for herself, but also for the baby. She has to think about her baby primarily, while deciding on the diet. Though, she might be on nutritional supplements, and would be eating lots of minerals and vitamins, she should include some super foods in her diet, as well, which can help her in remaining healthy during her pregnancy.
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Best Superfoods to Eat while Pregnant
Lean Meat
Lean meat has amino acids, which are building blocks for each and every cell in the body. Foods, which are rich in protein can keep the hunger in check and can stabilize the blood sugar. Lean meat is rich in Iron, which can develop the supply of red blood cells, and can also improve the strengthening of nerve connections. You can increase your intake of lean meat by adding some beef, lamb, pork, or soups and salads. In case, you do not eat meat, you could substitute it by eating dark leafy vegetables, lentils, quinoa, tofu, etc.
Lentils and pulses
Lentils and pulses are the most important component of a pregnant ladies’ diet. It contains Vitamin B and folic acid, which are critical for developing the baby’s nervous system and brain. Lentils also contain Vitamin B6, Iron and proteins. You can eat these as side dishes, or add them to the soups or salads. If you are not too much into lentils, you can also eat spinach, which are loaded with Iron and Calcium.
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Salmon
Salmon is rich in Omega 3 fatty acids, which are quite healthy. These are useful in metabolizing the fat soluble vitamins, such as Vitamin A, Vitamin E, etc., which can reduce depression risks, and they are much required for developing the eyes and brain of the baby. While selecting salmon, go for the wild salmon, herring, sardines or oysters, which are all safe during pregnancy. You can stir it up in sour cream, or lemon juice, to give it an interesting flavor.
Yogurt
Yogurt is loaded with calcium, which is a pre-requisite for every pregnant woman. Calcium helps in growing stronger bones, and for the functioning of nerves and muscles. Yogurt also helps in preventing stomach upsets. If you do not like the taste of plain yogurt, you can blend them with fruits, to make smoothies.
Oats
Oats are rich in vitamins, Fiber, iron and various other minerals. These are really useful in treating constipation, which is a common issue during pregnancy. You can add the oats to muffins, pancakes, cookies, cakes, etc.
Avocados
These are wonder fruits, as they are rich in Potassium, Vitamin B6, Vitamin C, Folate, etc. These help in building the baby’s tissues, and in the development of brain. Also, these give relief from the morning sickness. But, a thing to remember is that the avocados are loaded with fat, and have a good amount of calories in them, so one should not go overboard with them, unless they wish to put on weight.
Nuts
Nuts are abundantly rich with all essential minerals, such as manganese, copper, magnesium, zinc, selenium, calcium, potassium, Vitamin E, etc. These can be had any time, even during traveling. Though, these are a little high on fat, a little bit of nuts will not do you any harm. Nuts can be had as it is, or can be added to dishes, to make them taste awesome and super-rich.
Peppers and Carrots
Red peppers and carrots are loaded with beta-carotene, which are converted by the body into beta-carotene. These are essential for the eyes, bones, skin and organs of the baby. They have a good amount of Vitamin B6, C, and fiber, which are really good for the child. These can be added to the dishes, or can be had just as they are. Red peppers taste good in pasta, sandwiches and salads.
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Mangoes
Mangoes are those delicious fruits, which can satisfy the taste buds, and can also give enough nutrition to the mother and the baby. These contain a good deal of Vitamin A, and Vitamin C. It also contains Magnesium, which can help in providing relief from the leg cramps. These mangoes can be blended and be made into smoothies, or milk shakes, or can just be had as they are.
Dairy Products
Dairy products contain 2 types of protein, namely whey and casein. It is also the best source for calcium, phosphorous, Vitamin B, Zinc and magnesium. Yogurt, especially Greek yogurt is one beneficial food for pregnant ladies. It also suits people, who are intolerant to lactose. Probiotic supplements help in reducing complications like gestational diabetes, preeclampsia, allergies, vaginal infections, etc.
Legumes and sweet potatoes
Legumes include a group of food items, such as beans, chickpeas, lentils, soybeans, peanuts, etc. These contain fiber, iron, protein, folate, Calcium, etc. Insufficient intake of folate can lead to lower birth weight, and neural tube defects. Sweet potatoes are loaded with beta-carotene, which is converted into Vitamin A. This is necessary for the growth, and for the healthy development of foetus.
Other than all these super foods, the pregnant ladies should also drink a lot of water, as it can greatly help in building new cells, and in delivering nutrients to the body. Water can keep the tummy full, and will also help in keeping one away from junk food. Also, it can keep the mothers hydrated and free from constipation.
How to eat healthy during pregnancy?
As you would have read in the above paragraphs, there are many superfoods that you can eat, during pregnancy. But, keep in mind that how much one eats is as much important as what all one can eat. Whatever you eat while being pregnant, can affect the well being and energy of yourself and your baby. And, it also affects the development and healthy of the baby. Though, weight gain during pregnancy is quite normal, it is essential to understand that the weight gain should be in a healthy manner. This will benefit you, and your baby.
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References
https://www.healthline.com/nutrition/13-foods-to-eat-when-pregnant#section15
https://www.whattoexpect.com/pregnancy/eating-well/week-11/big-nutrition-small-packages.aspx
