When you’re pregnant, you get food advice from here, there, everywhere. Although you want to do what your doctor says, other people can also decide what foods you eat. This will definitely leave you quite confused as to what to eat and what not to eat. So, MomJunction has come up with a list of superfoods to eat during pregnancy to ensure healthy fetal development. Let find out These Healthy Foods To Eat During Pregnancy below.
THESE HEALTHY FOODS TO EAT DURING PREGNANCY
WHAT FOODS SHOULD PREGNANT WOMEN EAT?
A pregnant woman should follow a balanced and nutritious diet that includes foods from the basic food groups. According to the USDA (US Department of Agriculture) and US dietary guidelines, you should have items from the following food groups each day.
Eating foods from the food groups above will help you have a balanced diet. Within these groups, there are certain superfoods you need to eat during pregnancy. That is once of These Healthy Foods To Eat During Pregnancy.
They are an excellent source of calcium, vitamin D, protein, phosphorus, and other essential vitamins and minerals. All of these nutrients play an important role in your baby’s growth and birth weight.
How much to drink: 2 to 3 servings a day
How to consume: One glass of milk, a bowl of cereal with milk, a bowl of yogurt, soups and casseroles with shredded cheese.
Beans, peas, peanuts, lentils, and soybeans are powerful sources of nutrients. They contain protein, iron, folate, potassium, magnesium, and essential fatty acids, which help prevent heart disease, diabetes, and being overweight.
How much to drink: 5 servings or 3 cups a week
How to consume: Add legumes to stews, soups, and stir-fries, puree to make dipping sauce and puree, Chew peanuts or soybeans.
They are rich in fiber, vitamins B, K, C, and E, potassium, and copper. They also contain healthy monounsaturated fats that help with fetal skin, brain, and tissue development.
How much to drink: Half a medium-sized avocado per day.
How to consume: Made from Guacamole butter that can be used as a dip or spread on chips, wraps, crackers, and sandwiches, baked egg butter, toasted butte, Pear salad.
They are a good source of beta-carotene, which your body converts into vitamin A. This vitamin is necessary for the growth and differentiation of cells and tissues in the fetus. But make sure your total vitamin A intake doesn’t exceed the recommended daily allowance (RDA) as it can lead to complications. Sweet potatoes are also rich in fiber that helps lower blood sugar levels create a feeling of fullness and aid indigestion.
How much to drink: 1 cup per day meets the RDA of vitamin A
How to consume: Bake in the oven and drizzle with olive oil. Boil them and serve with any dip or sauce.
It is high in the essential omega-3s EPA and DHA, both of which are essential for fetal brain and visual development.
How much to drink: 2 servings 8 to 12 ounces a week
How to consume: Eaten grilled, boiled, or smoked
It is a great source of protein needed to stabilize your blood sugar. Also rich in iron, it aids in the supply of blood and oxygen to the baby. Iron also helps strengthen the brain of the fetus.
If you are not a meat-eater, you can substitute with dark green leafy vegetables, quinoa, dried beans, tofu, and lentils.
How much to drink: 1 serving 2 to 3 ounces a day.
How to consume: Grilled chicken salad, turkey or quinoa sandwich, and vegetables. Avoid cold and processed meats.
FORTIFIED BREAKFAST CEREALS
They are a variety of cereals enriched with added vitamins and minerals. Whole grains contain fiber that helps satisfy hunger.
How much to drink: Depends on the fortified cereal
How to consume: Choose cereals that are high in fiber and folic acid. Add milk to the cereal bowl and top with nuts, fruit, and berries.
FISH LIVER OIL
It is obtained from the liver of oily fish, especially cod. The oil is rich in omega-3 fatty acids, DHA, and EPA which are essential for the brain and eye development of children. It is also an excellent source of vitamin D which works against pre-eclampsia.
How much to take: 1 to 2 soft gels a day
How to consume: Available in capsule form; you should have them as recommended by your doctor.