Expectant mother always finds it difficult in deciding on what foods to choose from during the periods they were pregnant. You know you should always eat healthily, but maybe — just maybe — you used to cheat a little.
Latte and doughnut for breakfast? We’ve all been there! Now that you’re expecting, you are trying to think much more carefully about what you’re feeding yourself because the foods you eat are the main source of nutrients for your growing baby.
Expectant Mother Recommended Foods
During pregnancy, for example, you’ll need protein and calcium for your baby’s tissues and bones. You’ll also need extra folic acid to protect against neural tube birth defects, as well as more iron to help red blood cells carry oxygen to your baby.
1. Dried Fruit
4. Whole-Grain Bread
5. Fortified Breakfast Cereal
You knew folate was important before conception and during your first few weeks of pregnancy, but your needs for the B vitamin stay high the whole nine months. Experts advise getting 400 micrograms per day through vitamin supplements or fortified foods (breakfast cereal is an easy way to do it since many brands contain 400 micrograms per bowl), and another 200 micrograms through foods that are naturally high in folates, such as asparagus and black-eyed peas.
6. Cruciferous Vegetables
It’s not only packed with nutrients that are necessary for a healthy pregnancy — such as calcium and folate — but broccoli is also rich in fiber and disease-fighting antioxidants. And since it contains plenty of vitamin C, this popular green vegetable will help your body absorb iron when it’s eaten with an iron-rich food, such as whole wheat pasta or brown rice.
7. Nonfat Milk
Your body absorbs roughly twice as much calcium from foods while you’re pregnant, so your daily needs remain the same. But since most of us get too little calcium, to begin with, drinking more nonfat milk is a smart move. Each 8-ounce glass supplies about 30 percent of the recommended dietary allowance of 1,000 milligrams.
Eggs are versatile and a good source of protein that provides amino acids you and your baby need. They contain more than a dozen vitamins and minerals, including choline, which is good for baby’s brain development. However, be sure not to eat under-cooked or raw eggs.9.BerriesBlueberries, raspberries, and blackberries are delicious snacks and taste great in pancakes and on top of cereal. Berries are packed with vitamin C, potassium, folate, and fiber.
9. Lean Meat
Your daily iron needs double during pregnancy, so it’s important to include plenty of iron-rich foods now. “If you don’t have good iron stores, you’re more likely to feel tired,” warns Jo Ann Hattner, RD, a dietitian in Palo Alto, California. Meat delivers a form of iron that’s easily absorbed by your body.
What you eat during pregnancy affects your energy and well-being. It may also directly affect the health and development of your baby. Since calorie and nutrient needs are increased, it’s very important that you choose nutrient-dense, healthy foods
Gaining weight during pregnancy is normal, but it’s important to gain it in a healthy way. This benefits you, your baby and your health after the pregnancy. This list should be a good start towards a healthy, well-nourished pregnancy.