10 Foods to Eat When You’re Pregnant
The one thing that is commonly said about pregnancy especially where food is concerned is that the pregnant woman is eating for two. This bring with it a lot of responsibility as it means not only are you responsible for your own dietary needs as the expectant mother, you are also responsible for your baby’s. this means that it is extremely important to maintain a healthy diet since any consequences due to poor dietary practices will not only fall on you but on your baby as well. Eating during the months when one is pregnant is not only about the quantity of food as the statement of eating for two suggests, but it is also about the quality of food. This is because pregnant women need additional vitamins, nutrients and minerals, for the baby and its growth and development. Good dietary etiquette is important not only for the health of the baby but to also prevent conditions such as gestational diabetes. This article will look to help pregnant women out there by highlighting 10 of the foods that they should ensure they eat while pregnant.
The first set of foods that should be on the diet of every pregnant woman out there is dairy products. This is because dairy products are high on calcium and protein that are important as far as the growing fetus is concerned. Dairy products are also rich in magnesium, zinc, phosphorous as well as various types of vitamin B which are all very important as far as growth of the baby is concerned. The best dairy product for pregnant women to take is yogurt, especially Greek yogurt, which can be taken by those who are lactose intolerant as well.
Whole grains should also be on the list of foods that you should be taking, as a pregnant woman. This is because whole grains are full of fiber, vitamins and plant compounds, which can’t be said of refined grains. Examples of whole grains that should be in the diet include oats, quinoa among others.
The subject matter experts over at frontlineer.com also recommend that another group of food that should definitely be taken by pregnant women are legumes. Examples of legumes to be taken include peanuts, beans, chickpeas, soybeans, peas and many others. They are important as they are rich in vitamin B9, otherwise known as Folate, which is very important to the growing fetus. Legumes are also very rich in fiber as well as minerals such as iron, potassium and magnesium which are also very important.
Another type of food that is should be part of the diet of any pregnant woman are berries. This is no surprise especially given that they are rich in vitamin C, antioxidants, fiber, healthy carbs as well as water. They also don’t come with the risk of causing an increase in blood sugar in pregnant women given that they have a low glycemic index value. They are thus an important part of any pregnant woman’s diet as well as serving as a great snack for them.
The next type of food that should be without doubt on the list of foods that pregnant women should eat are sweet potatoes. They are important since they are rich in beta-carotene, which is converted to vitamin A once in the body, which as we all know is very important as far as differentiation and growth of most body cells, making it crucial as far as fetal development is concerned. They are also a great source of fiber.
It is also recommended that pregnant women ensure they partake fish liver oil, especially cod liver oil. This is because it is rich in omega-3 which are crucial as far as fetal brain and eye development is concerned. It is also rich in the equally important vitamin D. it should be however, taken in moderation, with only one serving of one tablespoonful recommended per day, as per the folks over at frontlineer.com.
The next type of food that pregnant women should ensure they take is lean meat. This include beef, chicken and pork and are important since they are a great source of high-quality protein as well as iron, vitamin B as well as choline.
Salmon is yet another food that pregnant women should ensure they eat since it is a great source of omega-3 fatty acids, whose importance in development of the brain and eye of the fetus cannot be stressed enough. Salmon are also great as a source for vitamin D as well.
Another type of food that are important as far as the diet of pregnant women is concerned are dark, leafy greens such as kale and spinach as well as broccoli. This, as is covered in detail over at frontlineer.com, is because they are rich in fiber, vitamin K, vitamin C, vitamin A, potassium, iron, calcium as well as folate.
Another food type that pregnant women should include in their diets are eggs, which are known as the one-stop-shop as far as nutrients are concerned as they contain a little bit of everything nutrient-wise.
The above are ten of the foods that pregnant women should ensure they eat during pregnancy, with more on this and other related topics to be found over at the ever reliable frontlineer.com.