12 FOODS YOU SHOULD EAT DURING PREGNANCY

 12 Foods You Should Eat During Pregnancy

Protein, calcium, iron, and additional essential vitamins should be consumed during pregnancy. You can get these by eating a variety of lean meats, seafood, whole grains, and plant-based foods. Are you pregnant? I'm hungry? Are you looking for a snack that both your tummy and your baby will love? You probably hear it often. Eating healthy foods during pregnancy is essential.

We're here to turn your pantry into a one-stop shop for healthy and delicious foods to give your baby the best start in life.

When creating a healthy eating plan, you may want to focus on whole foods that give you extra benefits during pregnancy, including:

Protein

*Vitamins and minerals

* Types of healthy fats

* Complex carbohydrates

* Fibers and liquids

Here are 13 super nutritious foods to eat during pregnancy to ensure you meet your nutritional goals.

1. Dairy products

During pregnancy, you need to consume more protein and calcium to meet the needs of your growing baby. Dairy products such as milk, cheese, and yogurt must be registered.

Dairy items contain two great proteins: casein and whey. Dairy products are the best nutritional sources of calcium and provide large amounts of phosphorus, B vitamins, magnesium, and zinc.

Yogurt, especially Greek yogurt, contains more calcium than other dairy products, which is especially beneficial. Some varieties also contain probiotic bacteria that support digestive health.

If you are lactose intolerant, you may be able to tolerate yogurt from your trusted source, especially probiotic yogurt. Talk to your doctor to see if you can get tested. A world of yogurt smoothies, parfaits, and milkshakes may be waiting for you.

Foods in this group include lentils, chickpeas, beans, peas, soybeans, and peanuts (also called all kinds of great recipe ingredients).

Vegetables are a splendid plant-based wellspring of fiber, protein, iron, folate, and calcium, all of which your body needs a more noteworthy measure of during pregnancy.

Folic acid is one of the most essential vitamins of group B (B9). It is very important for you and your baby, especially in early pregnancy and even before.

You need at least 600 micrograms (mcg) of folic acid per day, but it's difficult to get this amount from food alone. But adding legumes along with a doctor-recommended supplement can help you reach your goals.

Legumes are also generally very rich in fiber. Some of its types are also rich in iron, magnesium, and potassium. Consider adding vegetables to your eating regimen, for example, serving entire grain toast with hummus, dark bean taco salad, or lentil curry. 

3. Sweet potato

Sweet potatoes are not only delicious and can be cooked in 1,000 ways, but they are also rich in beta-carotene, a plant compound that your body converts to vitamin A.

Vitamin A is essential for your baby's growth. Beware of consuming too many animal sources of vitamin A, such as organ meats. Consuming large amounts may cause poisoning.

Fortunately, sweet potatoes are an excellent source of beta-carotene and plant fiber. Fiber assists you with feeling full longer, diminishes glucose spikes, and works on stomach-related well-being (extraordinary for stoppage during pregnancy). 

For a great breakfast, try sweet potatoes as a base for your morning avocado toast.

4. Salmon

Smoked salmon on a whole wheat bagel, grilled teriyaki and pesto crust is a welcome addition to the list. Salmon is rich in omega-3 essential fatty acids and has many benefits.

Seafood contains a large amount of these substances, which help the formation of the brain and eyes of the child and help to prolong the pregnancy period.

But wait a minute. Have you ever been told to limit your seafood intake because of the mercury and other contaminants found in mercury-rich fish? You can still eat fatty fish like salmon.

Fish with high mercury content to avoid include:

Swordfish

shark

mackerel herring

Marlin

Big eye tuna

Tilefish from the Gulf of Mexico

In addition, salmon is one of the few natural sources of vitamin D that most of us are deficient in. It is important for bone health and immune system function.

5. Eggs

These super-edible eggs are the ultimate health food because they contain small amounts of almost every nutrient you need. A large egg contains about 80 calories, good protein, fat, and many vitamins and minerals.

Eggs are an excellent source of choline, an essential nutrient during pregnancy. This is important for your baby's brain development and helps prevent developmental disorders of the brain and spine.

A whole egg contains approximately 147 milligrams (mg) of choline, which is close (though not enough) to the current recommended amount of 450 mg of choline per day during pregnancy. More research is underway to determine if there is.

 Here are probably the best ways of cooking eggs. Try it in a spinach feta wrap or chickpea scramble.

6. Broccoli and dark leafy greens

It's no surprise that dark green vegetables like broccoli, kale, and spinach are loaded with the nutrients you need. Even if you don't like to eat it, you can mix it into a variety of foods.

Its benefits include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folic acid, and potassium. They are a treasure trove of green bounty.

Adding plenty of green vegetables is an effective way to provide vitamins and prevent constipation due to dietary fiber. Vegetables are also associated with a reduced risk of low birth weight babies.

Attempt this Florentine recipe with fried eggs, or mix spinach into a green smoothie and you won't have the foggiest idea about it's there.

7. Red meat and protein

Lean hamburgers, pork, and chicken are great wellsprings of top-notch protein. Beef and pork are also excellent sources of iron, choline, and other B vitamins, all of which you need during pregnancy.

Iron is a fundamental mineral involved in red platelets as a component of hemoglobin. As your blood volume expands, you will require more iron. This is especially important in late pregnancy.

Low iron levels in early and mid-pregnancy can lead to iron-deficiency anemia, an increased risk of low birth weight babies, and other complications.

Getting enough iron through diet alone can be difficult, especially if you are a meat eater, vegetarian, or vegan. However, for those who can, regular consumption of lean red meat can increase the amount of iron in the food.

Pro tip: Combining vitamin C-rich foods like oranges and peppers with iron-rich foods may increase absorption.

Top a turkey burger with vitamin C-rich tomato slices or make a steak and mango salad.

 8. Berries

Berries pack a lot of nutrients into that little package, including water, healthy carbs, vitamin C, fiber, and antioxidants.

Berries have a relatively low glycemic index and do not cause a significant increase in blood sugar.

Berries are a great snack because they contain water and fiber. Rich in flavor and nutrients, but relatively low in calories.

Some of the best berries to eat during pregnancy include blueberries, raspberries, goji berries, strawberries, and acai berries. Check out this blueberry smoothie for inspiration.

9. Whole grains

Unlike refined grains, whole grains are rich in fiber, vitamins, and plant compounds. Consider oats, quinoa, brown rice, wheat berries, and oats instead of white bread, pasta, and white rice.

Some whole grains, such as oats and quinoa, also contain significant amounts of protein. It also provides several nutrients that pregnant women often lack, such as B vitamins, dietary fiber, and magnesium.

There are many ways to add whole grains to any meal, but we especially like this roasted sweet potato and quinoa bowl.

10. Avocado

Avocado is a rare fruit that contains a lot of monounsaturated fatty acids. It creates a rich, buttery flavor that's perfect for adding depth and creaminess to your dishes.

It is also rich in dietary fiber, B vitamins (especially folic acid), vitamin K, potassium, copper, vitamin E, and vitamin C.

Avocados are great during pregnancy (and always) because they're loaded with healthy fats, folic acid, and potassium.

Healthy fats help build your baby's skin, brain, and tissues, and folic acid may help prevent developmental abnormalities of the brain and spine, such as neural tube defects and spina bifida.

Potassium may help relieve leg cramps, a side effect of pregnancy for some women. In fact, avocados contain more potassium than bananas.

Try it in guacamole, salads, smoothies, on whole grain toast, or as a substitute for mayonnaise or sour cream.

11. Dried fruit

Dried fruits are generally rich in calories, fiber, and various vitamins and minerals. Dried fruit contains the same amount of nutrients as fresh fruit in a much smaller form without water.

One serving of dried fruit provides the highest recommended intake of many vitamins and minerals, including folic acid, iron, and potassium.

Plums are plentiful in fiber, potassium, and vitamin K. Plum is a natural laxative and is very useful for constipation. Dates are wealthy in fiber, potassium, iron, and plant compounds.

However, dried fruits also contain large amounts of natural sugars. Avoid sweet foods that contain a lot of sugar.

Dried fruit can help increase your calorie and nutrient intake, but consuming more than one serving at a time is not recommended.

Try adding a small amount to a mix of nuts and seeds for a protein- and fiber-rich snack on the go.

12. Fish liver oil

Cod liver oil is made from the liver of oily fish, usually mahi mahi. It is rich in omega-3 fatty acids EPA and DHA, which are essential for the development of the brain and eyes of the fetus.

Fish oil supplementation may prevent preterm labor and may be beneficial for fetal eye development.

Cod liver oil is also rich in vitamin D, but many people do not get enough vitamin D. For those who don't eat seafood regularly or don't have omega-3 and vitamin D supplements, it can be very helpful.

One serving of cod liver oil (1 tablespoon or 15 mL) provides more than the recommended daily amount of omega-3, vitamin D, and vitamin A.

However, excessive production of vitamin A can be dangerous for babies, so it is not recommended to take it more than once a day. High levels of omega-3 may also have a blood-thinning effect.

Low-mercury fish like salmon, sardines, canned light tuna, and pollock can also help you reach your omega-3 goals.