Eating healthy food in pregnancy is very important for a mother and a child. This time we made a study of healthy food for pregnant women.
Why healthy eating during pregnancy is so important?
During pregnancy, your body needs extra nutrients, vitamins, and minerals. You need 350 to 500 extra calories each day in the 2nd and 3rd trimesters. However, contrary to what I thought, these calories should not be brought by cheesecake or chocolate rolls!
A diet that lacks key nutrients can negatively affect your
baby’s development even long after birth.
Poor eating habits and excessive weight gain can also
increase the risk of gestational diabetes and complications at birth.
In summary, eating healthy, nutritious foods will help keep
you and your baby healthy.
It will also be much easier to lose your pregnancy pounds
after giving birth.
To help you adopt a healthier diet for you and your baby, here is the list of highly nutritious foods that are recommended to eat when you are pregnant:
Healthy food for pregnant women
Casein and whey this high-quality protein we get in dairy products.
Dairy products are the best dietary source of calcium and provide high levels of phosphorus, various B vitamins, magnesium, and zinc.
Yogurt and particularly Greek yogurts are particularly good for pregnant women.
Some varieties also contain probiotic bacteria, which support and protect your digestive system.
Those who are lactose intolerant may still be able to
tolerate yogurt, especially yogurts that contain probiotics.
Taking probiotics during pregnancy can reduce the risk of complications such as pre-eclampsia, gestational diabetes, vaginal infections, and allergies.
In this group of foods, we find lentils, peas, beans, chickpeas, split peas, beans, and peanuts are healthy food in pregnancy.
Fiber, protein, iron, folic acid (B9) and calcium, all of
which the body needs most during pregnancy can be found in Legumes.
Folates are part of the B vitamins (B9). They are very
important for the health of the mother and her fetus, especially during the
Yet most pregnant women do not consume enough.
The lack of folate has been linked to an increased risk of
neural tube defects and to babies who are too low birth weight.
Folate deficiency can also increase your baby’s exposure to infections and illness in the early years of life.
Legumes contain high amounts of folate. A single cup of lentils, chickpeas or kidney beans can provide 65-90% of the recommended intakes for a pregnant woman.
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3. Sweet potatoes:
Sweet potatoes are very rich in beta-carotene, a plant
compound that is converted to vitamin A by our body.
Vitamin A is essential for growth, as well as for building
up cells and tissues. It is very important for the development of a healthy
Pregnant women are generally advised to increase their vitamin A intake by 10 to 40%.
Sweet potatoes are an excellent source of beta-carotene. About 100 to 150 grams of cooked sweet potatoes will bring you the total recommended vitamin A intake for a day.
4. Some oily fish:
Oily fish such as salmon, herring, mackerel, tuna, and sardines are rich in Omega-3 fatty acids.
Most people, including pregnant women, do not consume enough.
Yet omega-3 fatty acids are essential during pregnancy. they are Healthy food in pregnancy.
They are found in large quantities in oily fish, and they participate in the construction of the brain and the eyes of the fetus.
The problem is that pregnant women are advised to limit
their fish consumption to twice weekly (<340 g per week), due to mercury and
other contaminants they contain.
However, studies have shown that pregnant women who eat fatty fish two to three times a week get the recommended omega-3 intake in their blood.
Try to eat regular sardines and mackerel in good quality boxes and fresh wild fish.
Pregnant woman healthy food
Eggs are one of the best health foods because they contain a
little of almost every nutrient that your body needs.
A big egg contains 77 calories, as well as proteins and fats
of very good quality. It also contains a lot of vitamins and minerals.
Eggs are an excellent source of choline. Choline is essential for many organs, including brain and immune system development.
Too little choline intake during pregnancy can increase the risk of neural tube defects and possibly lead to weaker development of certain brain functions.
A single whole egg contains about 113 mg of choline, which
is ¼ of the recommended daily intake for pregnant women (450 mg) (20).
6.Broccoli and green leafy vegetables:
Broccoli and green leafy vegetables, such as kale, green cabbage, kale, and spinach, are healthy food in pregnancy contain many nutrients that pregnant women need :
fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folic acid, and potassium.
They are also rich in antioxidants and strengthen the immune system and digestion.
Because of their high fiber content, these vegetables can also help prevent constipation, which you may be experiencing, since this is a very common phenomenon among pregnant women.
Beef, pork, and chicken are excellent sources of good quality protein.
In addition, beef and pork are also rich in iron, choline
and vitamin B – which you must consume in higher amounts during pregnancy.
You also need to consume more iron, as your blood volume increases. This is particularly important during the third trimester of pregnancy.
It may be difficult to cover your extra iron needs only with food, especially as many pregnant women develop an aversion to meat.
However, for those who can, eating red meat regularly will
be very effective in increasing your iron levels and escaping anemia.
To improve the absorption of iron during meals, it is also
advisable to eat foods rich in vitamin C, such as citrus fruits and peppers.
Berries and red fruits (raspberries, blackberries,
blueberries, currants …) are filled with water, healthy carbohydrates, vitamin
C, antioxidants and fiber.
Benefits of red fruits during pregnancy:
The type of antioxidants they contain, anthocyanins, neutralize the free radicals of the body and prevent the appearance of several diseases: cancers, cardiovascular diseases and chronic diseases (25).
In addition, berries have a relatively low glycemic index,
so they should not cause significant sugar spikes in your blood.
Red fruits are an excellent snack because they contain both
water and fiber. They provide a lot of flavor and nutrients, but with
relatively few calories.
9. Whole grains
Eating whole grains (wholegrain rice, oats, barley, quinoa
…) can help meet the increased caloric needs that come with pregnancy,
especially in the second and third trimesters.
Unlike refined grains, whole grains are rich in fiber and
Research shows that regular consumption of foods containing whole grains may reduce the risk of heart disease, certain types of cancer, the onset of type 2 diabetes, and may also help to lose weight.
Finally, whole grains are usually rich in B vitamins, fiber, and magnesium. All these nutrients are often lacking in the diet of pregnant women.
During pregnancy healthy food
Avocados contain high amounts of monounsaturated fatty
acids, fiber, folic acid, vitamin K, C and E, copper and potassium.
Because of their high content of healthy fats, folic acid
and potassium, avocados are especially good for pregnant women.
Healthy fats help build the skin, brain, and tissues of the fetus, and folic acid can help prevent neural tube defects.
Potassium can also help relieve leg cramps, a very
unpleasant side effect of pregnancy for some women.
11. Dried fruits
Dried fruits are usually high in calories, fiber, and various vitamins and minerals.
whole dry fruit contains the same amount of nutrients as fresh fruit, just without water and in a reduced form.
Therefore, a portion of dried fruit can provide you with a large percentage of the recommended intake of vitamins and minerals, including folic acid, iron, and potassium.
Prunes are very rich in fiber, potassium, vitamin K and sorbitol. They are natural laxatives and can be very helpful in relieving constipation that many of you know during pregnancy.
Dates are rich in fiber, potassium, and iron. A clinical study has shown that in addition to being very rich in nutrients, dates could help to dilate the cervix and trigger delivery.
Be careful however to limit yourself to 4 to 5 dried fruits
a day because they contain high amounts of natural sugar. Also be sure to avoid
candied fruits, which contain even more sugar.
During pregnancy, the blood volume increases to 1.5 liters. Therefore, it is important to stay well hydrated.
The fetus usually gets everything it needs, but if you do
not increase your water intake, you may become dehydrated.
Symptoms of mild dehydration include headaches, more anxiety, fatigue, bad mood, and small memory loss.
In addition, increased water consumption can help relieve
constipation and reduce the risk of urinary tract infections, which are common
Just keep in mind that you also get water from other foods and drinks, such as fruits, vegetables, coffee, and tea.
As a general rule, you should always drink water when you
are thirsty, and drink until you have quenched your thirst.
I hope this list of foods will have made you want to live a healthy pregnancy and full of good foods.
Foods to avoid during pregnancy
Strangers foods during pregnancy eating well-balanced and
meals is important at all times but it is even more essential when you are
pregnant there are essential nutrients vitamins and minerals that your
developing baby needs.
Brinjal is also called eggplant this is one of the most common vegetables used in the majority of kitchens.
an eggplant found to be quite effective in treating amenorrhea and premenstrual syndrome in Ayurveda.
It was discovered that having half a brinjal every day would
help to solve the problem of menstruation that had been irregular for more than
However, having them once in a while in small quantities
should not foresee a problem.
It is dangerous to consume papaya during your pregnancy
papaya can stimulate an abortion.
This is because raw
papaya has sufficient traces of Latics a milky solution that is known to
trigger strong uterine contractions.
History has it that raw or Andre papaya was used in Asian countries to trigger abortions this makes it advisable not to have raw or semi-ripe papaya during pregnancy.
Your body gets heated very soon due to pineapple and therefore is not recommended during the conception period.
as it can trigger miss courage or premature labor however one needs to understand that the single pineapple contains just a minute traces of the above-mentioned enzyme.
Actually eating pineapple in small quantities is thus
perfectly safe during pregnancy.
If you are near to delivery it might be okay with the consumption of these seeds prior to the time it may result in preterm delivery or miscarriage.
It is also important to take your doctor’s opinion as some medicines of pregnant women have been found to be reactive to fenugreek seeds.
Coriander seeds fennel seeds.
coriander causes harm if consumed in excess while being pregnant.
These spices all have traces off phytoestrogens that perform the function of the female east region and stimulate uterine contractions in the art without all these seeds are normally prescribed.
After delivery, two kinds of periods clean your uterus and having also been proven effective for treating hormonal disorders and increase lactation.
all these properties make it quite risky to have these spices in medicine or doses while pairing this implies you should have all these prices in moderation during pregnancy
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