For Pregnant Mothers (Expectant Mothers), your diet and nutrition, in general, are best tackled by eating whole foods. As close to their natural form as possible. In addition, this will offer you and your growing baby everything you need to thrive throughout each trimester.
Maybe you’re part of a large group of pregnant mothers who are expecting a new bundle of joy. Of course, you want to make sure things are just right for your baby, and part of that starts with the choices you make right now.
During pregnancy, for example, pregnant mothers need protein and calcium for their baby’s healthy tissues and development of bones. In addition, pregnant mothers 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.
What Pregnant Mothers need to Know
Latte and doughnut for breakfast? 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.
Unfortunately, today’s world is rife with toxic contaminants, and traffic pollution is just one thing you need to reduce when expecting. Making sure Pregnant Mothers are limiting (or preferably avoiding altogether) toxic exposure is a great first step. One avenue to consider is traffic pollution.
Cutting that out of your life completely might not be practical, but there’s recent evidence that suggests it could be harming your unborn child. In fact, women who are exposed to high traffic pollution during the second trimester are at a greater risk of giving birth to a child with fragile lungs.
Before proceeding, Here are 11 Foods and Beverages to Avoid During Pregnancy
What should Pregnant Mothers eat?
Surprisingly, Pregnancy foods define the kind of diet pregnant mothers should adopt in consideration of their unborn babies. It is at the heart of every mother to take responsibility for giving birth to a healthy baby. More so if they are the first time, mothers.
Eventually, eating a well-balanced meal is important at all times, but it is even more essential for expectant mothers. There are essential nutrients, vitamins, and minerals that your developing baby needs. Not to mention, most superfoods for pregnant mothers are safe. However, there are some foods that you should avoid and or include during pregnancy.
How do superfoods benefit Pregnant Mothers?
For instance, consider cruciferous vegetables like broccoli. For one thing, it’s not only packed with nutrients that are necessary for a healthy pregnancy — such as calcium and folate — but, it’s 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. Especially, when it’s eaten with iron-rich food, such as whole-wheat pasta or brown rice.
On the other hand, 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.
Therefore, 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.
Top 10 Recommended Superfoods for Pregnant Mothers
Considerably, read more about the Eighth Month Pregnancy Diet (29-32 Weeks). In that case, before or even after having a look at the complete guide below. And that’s on top of all the advice you’ve already been given by extended family and friends.
So to say, you wouldn’t be the first pregnant woman to feel overwhelmed. Having said that, consider the following 1o topmost superfoods pregnant mothers should include on their dietary plan;
What it’s got: Whether you like them fried, scrambled, hard-boiled or served as an omelet. Particularly eggs are the gold standard for prenatal protein. They also happen to be a great source of folate, iron, and choline.
Why it’s good for both of you: Not only are eggs a relatively cheap, versatile and convenient source of protein, but they contain choline too. Never heard of that last one? Choline is critical to fetal brain development and reduces the risk of neural tube defects. Such as spina bifida. But to reap the benefits, you’ll have to eat the whole thing. Since choline is contained in the yolk (so forget the egg-whites-only order).
Bonus: Give the baby a brain boost by buying eggs fortified with omega-3s.
What they’ve got: This crunchy (and convenient) snack is full of healthy fats (including those brain-boosting omega-3s we mentioned earlier). Protein, fiber and a variety of vitamins and minerals.
Plus, noshing on nuts will help make a dent in the 350 milligrams of magnesium you’re supposed to get now that you’re preggers.
Why they’re good for both of you: Munching on magnesium-rich foods helps reduce the risk of premature labor. Also, it aids in the development of the baby’s nervous system. A cup of sliced almonds contains nearly 250 mg of magnesium. So keep a stash in your purse for a convenient prenatal power snack.
Cravings control: If you feel like a bottomless pit these days, try noshing on pistachios with shells. They have slightly less magnesium (150 mg per cup). But they take longer to eat, giving your body more time to register that it’s full.
3. Lentils and Beans
What they’ve got: If you’re not a big meat eater (or one at all). Beans and lentils are great sources of protein and iron. As well as folate, fiber, and calcium. Beans (especially baked ones) are also bursting with zinc.
Why they’re good for both of you: Beans boast a bunch of the baby- and mom-friendly minerals found in animal products. So they’re a great option for vegetarian and vegan moms-to-be. Beans are also rich in zinc.
An essential mineral that’s linked to a lower risk for preterm delivery, low birth weight and prolonged labor. Do beans bother your stomach? Other great sources of zinc include meat, chicken, milk, fortified cereals, cashews, peas, crab and oysters (just don’t eat them raw!).
4. Nonfat Milk or Yogurt
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.
What it’s got: Surprise! Plain yogurt actually contains slightly more calcium than milk. Plus, it’s got essential bone-building nutrients, including protein, B vitamins, and zinc.
Why it’s good for both of you: Calcium is essential for keeping your bones and teeth healthy. Thus, helping a baby to develop, and skimping on this key nutrient could put you both at risk. Expectant moms should get 1,000 mg of calcium a day to reduce the risk of low birth weight and preterm delivery.
If your calcium count comes up short. Your body will take the calcium baby’s needs from your bones. Putting you at greater risk for osteoporosis later on. Bonus: Snack on Greek yogurt topped with fruit for double the protein (and fiber) punch.
What it’s got: This oily fish is an excellent source of omega-3 fatty acids and protein.
Why it’s good for both of you: Forget about pre-ordering Baby Einstein DVDs to give the baby a brain-boost. Just incorporate salmon into your diet over the next nine months.
The omega-3 fatty acids (aka DHA and EPA) in fish help the baby’s brain to develop. Higher levels of DHA in newborns have even been associated with higher IQs, advanced motor skills, and fewer neurological problems later on.
Omega-3s are good for the development of baby’s eyes too. Besides, salmon is also a great source of lean protein for moms-to-be. Worried about seafood? Salmon is low in mercury and considered safe for expectant moms. But limit your intake to two to three servings of four ounces. Or less each week to be safe. Just not feeling fish right now? Snack on walnuts and almonds.
6. Sweet Potatoes
What it’s got: Don’t just save these guys for Thanksgiving. Sweet potatoes are full of nutritious fiber, vitamin B6, potassium (even more than bananas have!). Vitamin C and iron, as well as copper and beta-carotene.
Why it’s good for both of you: Sure, other foods on our list offer many of the same nutrients. But we’re singling out sweet potatoes for their beta-carotene. An antioxidant that your body converts to vitamin A. And as you may recall, vitamin A plays an important role in the development of baby’s eyes, bones, and skin.
These orange spuds are also a great way to meet your iron quota. It also contains copper, a mineral that helps your body absorb iron. So swap in sweet potatoes for your usual sides. they’re great mashed, baked or French-fried (um, yum!).
7. Whole-Grain Bread or Oats
Revamp your immunity and wellness by swapping your traditional white bread. Especially for a whole-grain variety, you can make sure you’re consuming the recommended 20 to 35 daily grams of fiber.
However, scan labels to find a loaf that offers at least 2 grams of fiber per slice. Whole-grain bread also supplies you with a good share of your iron and zinc.
What it’s got: Those oats are filled with fiber, protein and vitamin B6.
Why it’s good for both of you: Start your morning off right with a nice big bowl of oatmeal. Whole grains are great for keeping your energy levels up. Especially if morning sickness has you feeling a bit drained.
Plus, all that fiber will help with another pregnancy pleasantry: constipation. However, the benefits don’t just stop with mom. This convenient breakfast dish (yep, the instant kind is great too!). It also contains protein and vitamin B6, both of which are important for the baby’s development.
Bonus: Look for a variety that’s fortified with iron, B vitamins, and folic acid.
8. Lean Meat
What it’s got: It’s a great source of protein. However, lean beef and pork are also packed with iron and B vitamins.
Why it’s good for both of you: Your body needs a lot more protein (about 25 extra grams a day). To help the baby grow and ensure that its muscles develop properly. The same goes for iron. Not getting enough of this mineral can impair the baby’s growth.
Furthermore, it increases the risk of preterm delivery and low birth weight. Iron is important for a mom too. It’s necessary for red blood cell formation (to prevent anemia. During pregnancy, your blood volume increases.
Then you need to up your iron intake (to around 27 milligrams a day).
Bonus; Meat supplies a hefty dose of vitamin B6. This helps the baby’s tissue and brain growth. While easing mom’s morning sickness, and B12 that helps maintain healthy nerves and red blood cells.
9. Berries or Leafy Greens
Blueberries, 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.
What it’s got: You had to know these guys were gonna make the list. Chock-full of antioxidants and nutrients, dark-green veggies—including spinach, asparagus, broccoli, and kale—should be on everyone’s pregnancy grocery list.
Why it’s good for both of you: These superfoods are especially important for moms-to-be and developing babies. That’s because, in addition to all those antioxidants, leafy greens supply calcium, potassium, fiber, folate and vitamin A.
Not exactly craving asparagus or spinach? Oranges are also a great source of vitamin A.
10. Dried Fruits or Orange Juice
It’s a tasty, portable snack that’s especially helpful when you’re craving something sweet. Choose dried fruits such as apricots, cherries, and cranberries (which can also help to prevent urinary tract infections).
But, stay away from dried bananas, since they’re processed in oil and loaded with fat.
What it’s got: Drink a glass of Orange Juice in the morning to fill up on folate, potassium and, vitamin C.
Why it’s good for both of you: Rich in folate and folic acid. A necessary nutrient for preventing certain birth defects early on in pregnancy and for ensuring a healthy pregnancy after that.
The potassium in Orange Juice helps to keep your muscle function, metabolism and overall health in check. Like iron, pregnant women need to consume more potassium because of their expanding blood volume.
In addition, orange juice is an excellent source of vitamin C, which, in addition to fighting colds, helps your body better absorb iron. Also, keeps both your and baby’s teeth and bones healthy.
Bonus: Opt for OJ that’s fortified with vitamin D, which increases blood circulation in the placenta and aids in calcium absorption so the baby will have stronger bones.
Additional Facts to Pregnant Mothers
Pregnant Mothers! 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. The list above should be a good start towards a healthy, well-nourished pregnancy.
Additionally, toxins can be such a danger to our children; unfortunately, many doctors don’t talk about these things with new and expecting mothers, so you need to educate yourself.
I hope you gathered some quality and fulfilling information in regards to Pregnancy Foods and event Superfoods for Expectant Mothers. So, if you found the information shared above resourceful, please don’t forget to share with some of our friends and other readers online.
But, if you’ll have additional contribution ideas, research links or even more Medical FAQs, please don’t hesitate to Reach Out. Let this be one step towards learning as much as you can about what toxins can potentially harm your baby.
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