What to eat when pregnant

A healthy diet during pregnancy is very important to ensure all the vitamins and minerals for the development of the baby. You need 350-500 extra calories during 2^nd and 3^rd trimester. On the contrary, if weight is not maintained or you gain excess weight there may be birth complications and gestational diabetes.  Here is the list of foods that you eat when you are pregnant.

1. Dairy products

You need to consume extra protein and calcium needs of the growing foetus. Dairy products have high amounts of phosphorus, various B vitamins, magnesium and zinc. Yoghurt which contains probiotic bacteria is good for pregnant women. They also reduce the risk of complications.

2. Legumes

Lentils, peas, chickpeas, soybeans and peanuts are what comes under legumes. Legumes are great sources of folate, iron, protein, calcium, magnesium, fibre and other nutrients. Folate is a very important nutrient during pregnancy and may reduce the risk of some birth defects and low birth weight. It can also save from later diseases in life.

3. Sweet potatoes

Sweet potatoes are very rich in beta-carotene which converts into Vitamin A. Vitamin A is essential for overall growth and differentiation of cells and tissues. Pregnant women are advised to increase the vitamin A intake by 10-40% Sweet potatoes contain fibre which may increase fullness, reduce blood sugar spikes and improve digestive health and mobility.

4. Salmon

It contains omega-3 fatty acids, which are important for brain and eye development. It is good for your growing baby. It’s also an important natural source of Vitamin D. It is essential for many processes in your body including bone health and immune function.

5. Eggs

Eggs are whole foods that are nutritious and contain protein and fats and develop the brain of the baby. It also packs many vitamins and minerals. It also contains choline which is necessary. You can increase overall nutrient intake through eggs.

6. Broccoli and dark leafy greens

They contain fibre, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium. It also helps in better immune system and digestion as it contains antioxidants. It prevents constipation too.  It is also linked to a reduced risk of low birth weight. 

7. Lean Meat

Beef, pron, the chicken comes under lean meat and they are a great source of high protein. They are also rich in iron, choline and other B vitamins which are needed in high amounts during pregnancy. Eating foods that are rich in vitamin C, such as orange increases the iron intake. During pregnancy, iron is required in large amounts so that you don’t suffer from anaemia. 

8. Fish liver oil 

Fish liver oil is made from the oily liver of fish. The oil is very rich in the omega-3 fatty acids EPA and DHA, which are essential for fetal brain and eye development. A single serving of fish liver oil provides more than the daily intake of omega-3, vitamin D and vitamin A. It is important for women who don’t eat seafood.

9. Berries

Berries are packed with water, healthy carbs, vitamin C, fibre and antioxidants. They generally contain vitamin C, which helps your body absorb iron. Vitamin C is also important for skin health and immune function. They provide both flavour and nutrition.

10. Whole Grains

Eating whole grains help in taking increased intake of calorie requirements during 2^nd and 3^rd trimesters. Whole grains are packed with fibre, vitamins and plant compounds. They are rich in  rich in B vitamins, fiber and magnesium. 

11. Avocados

Because of their high content of healthy fats, folate and potassium, avocados are a great choice for pregnant women. They contain monounsaturated fatty acids.

12. Dried fruit

Dried fruit is generally high in calories, fiber and various vitamins and minerals. One piece of dried fruit contains the same amount of nutrients as fresh fruit, just without all the water and in a much smaller form.

13. Water

During pregnancy, blood volume increases by up to 1.5 liters or about 50 ounces. So, it’s important to stay properly hydrated.

So, these are the foods that you take during pregnancy which completes the need for nutrient intake. These will all fulfil the requirements.  Afterall, what you eat affects the energy and well-being of your baby.