As a woman, there can nothing be more ecstatic other than finding out that you are pregnant. Especially, if you are first-timer, you go through a cocktail of emotion feeling nervous and excited at the same time. During these nine months, your body goes through a lot of hormonal changes and therefore, you must encourage better eating habits as you and your baby need a full dose of vitamins, minerals, and other essential nutrients to stay healthy and strong. A diet that lacks key essential nutrients can have repercussions on baby’s development.
To make it more simple and clear, a wholesome diet rich in vitamins, minerals, and proteins is critical to ensure the health of you and your baby. A right diet will also help you lose weight after you have given birth. But it all gets down the question that what counts as healthy pregnancy food. If you want to know what foods you should be including in your diet during your pregnancy, don’t worry, we have made the list of 5 best foods that will ensure good health for you and your baby.
Eggs are the best source of proteins that provides amino acids that you and your baby need. The best thing about eggs is that along with dozens of vitamins and minerals that it contains, eggs also contain choline which is very good for baby’s brain development.
Eggs are considered a gold standard of parental proteins. You can have them the way you like it, omelet, fried or hardboiled but it’s advisable not need to eat them uncooked or raw during pregnancy. Choline in the eggs stimulates your baby’s brain performance, but in order to reap its maximum benefits, you must consume the whole thing. Include eggs in your diet plan as it contains a little bit of every nutrient that your body needs.
2. Sweet Potatoes
Sweet potatoes are often under-estimated for its nutritional values, when in fact, it is a powerhouse. Sweet potatoes are loaded with vitamin A which is extremely critical for the growth and differentiation of most cells and tissues in your growing fetus.
Doctors advise pregnant women to increase their vitamin A intake by 10-40%. On the other end, you must be aware to avoid animal-based sources of vitamin A as they can increase the levels of toxicities when eaten in excess. Moreover, sweet potatoes are also excellent of beta-carotene and the increased fiber will also reduce blood sugar spikes and stimulate digestive health and mobility. So, increase your vitamin A take and add sweet potatoes in your diet plan.
3. Salmon Fish
You must have heard these myths that one should avoid seafood during pregnancy. These myths – to some extent might be true as certain sea fishes contain high levels of mercury and harmful minerals. However certain sea fishes like salmon, herring, and sardines have minimal levels of mercury and are rich in Omega – 3 fatty acids which are very important during the pregnancy to stimulate the development of brain and eyes of your fetus.
Doctors advise that pregnant women should increase the Omega – 3 fatty acids levels which can be difficult to achieve through regular diet. Salmon fish is an optimal source of fatty acids and it also contains vitamin D which stimulates bone health and improves the immune system of you and your baby. If you like fried salmon fish, you can try black seed oil. Though black seed oil benefits are innumerable, it is advisable not to consume in excess as it may affect the smooth muscle contractions of the uterus.
Avocados are an unusual fruit and owing to the high contents of healthy nutrients that it contains, avocados are often referred to as a superfood for pregnant women. Avocados contain high contents of monounsaturated fatty acids as well as are also rich in vitamin K, potassium, fiber, copper and vitamins B, C, E.
The healthy fats found in avocados help in the healthy development of brain cells in your growing baby. Many ladies often experience leg cramps, especially in the third trimester. The high content of potassium in avocados helps in relieving leg cramps and is overall the best fruit for pregnant women. So, enjoy avocados and include them in your daily diet plan.
5. Oats and Nuts
Oats are loaded with fiber, vitamin B, iron and contain high contents of healthy minerals. The best way to consume oats is to eat them with whole grains such as rice, whole corn, barley, and wheat. Nuts are a healthy one the go snack and contain a lot of healthy nutrients.
Dry fruits are naturally laxative in nature so they improve bowel movement and ease constipation which pregnant women often experience. Include dry fruits in your daily diet plan by adding them to your pancakes, muffins, cakes, and cookies.
Anything that you eat during pregnancy not only affects your energy and well being but can also have a direct effect on the health and growth of your baby. Don’t be too conscious about the weight gain as it is normal but it’s important to ensure healthy gains. So eat healthily, enjoy sweet dreams of the baby and good luck!!