Nine Super Foods for Pregnant Women For a Healthy Pregnancy
When you are pregnant, you are always hangry – hungry + angry. You are constantly seeking a snack that can make you and your baby happy. While you are pregnant, you may be hearing many things, such as – Eat good food as it is needed for your baby to be healthy. But, what are these healthy foods?
Here, in this article, we will list down the foods you need to add to your grocery list to make your pantry visit a one-stop destination to pick up all the delicious and healthy foods that will give you and your baby the best start to your life.
With a healthy eating plan, you will have to restrict your focus on whole foods that provide you with all the good stuff that you do not need when you are not pregnant. These include:
- Vitamins and minerals
- Complex carbohydrates
- Healthy fats
Now, let us get started and address some of the nutritious foods that all pregnant women should add to their diet.
Do you know what’s small but incredibly powerful? Well, it is the nuts. Nuts are rich in vital vitamins and minerals. They are a good source of Vitamin E, magnesium, potassium, zinc, protein, healthy fats, and fiber. Moreover, they are easy to carry around. Hence, they can be your perfect and the most healthy ready-to-eat snack on the go.
Now, the question is, are certain nuts better than others? As a general rule of thumb, know that all nuts have their unique nutritional profile, and each of them can conveniently fit into your pregnancy diet. However, there are certain nuts, which are better than others.
For instance, Almonds are an excellent source of calcium, walnuts are a great source of Omega-3 fatty acids, and peanuts are rich in folate. Though nuts have a high-fat content, it is the healthy fat that your body needs. If your doctor has advised you to put on weight for a healthy pregnancy, you can add a handful to your diet.
‘I add nuts to my yogurt or oatmeal, and they offer a flavourful crunch to my meal. At times, I even grind the nuts and use them as an alternative to breadcrumbs for fish and chicken dishes,’ comments Rhea, an online assignment help tutor.
While you are pregnant, you need to consume a healthy dose of calcium and protein to cater to the needs of the life in your stomach. Some dairy products that must always be on your docket include yogurt, cheese, and milk.
In general, dairy products have two kinds of protein, whey, and casein. They are both top-quality protein. Dairy is an excellent source of calcium. Moreover, dairy also has a rich dose of zinc, magnesium, Vitamin B, and phosphorous.
Yogurt, particularly Greek yogurt, has higher calcium than all other dairy products, which makes them very beneficial. Certain kinds of yogurts have probiotic bacteria in them, which boosts your digestive health.
‘While I was pregnant, broccoli was a part of my daily diet. It was recommended to me by my nutritionist,’ comments Anna, an online finance assignment help provider.
Broccoli is full of nutrients, which are vital for a healthy pregnancy. It contains folate and calcium. Moreover, broccoli is also rich in disease-fighting antioxidants and fiber. Broccoli also has a high degree of Vitamin C in them. This green vegetable can help your body absorb the iron. You can consume broccoli with iron-rich food (such as brown rice, whole-wheat pasta) to maximize its benefits.
Starchy foods – Carbohydrates
Starchy foods are a great source of fiber and vitamins. They are satiating without even filling you with a lot of calories. Some of the starchy carbs you can add to your diet include pasta, breakfast cereals, potatoes, bread, rice, maize, noodles, millet, cornmeal, yams, sweet potatoes, and oats. These starchy carbs must be a vital part of every meal. You can consume wholemeal over-processed variants.
Ginger is essential in the first few pregnancy months. It can help you with nausea-related pregnancy and facilitate digestion.
‘I love the flavor of ginger. I consume it in all forms, ginger candy, ginger tea, ginger ale, or chews. They were prescribed to me by my gynecologist,’ comments Rosy, an online finance tutor.
To get immediate relief from pains and discomfort, you can make ginger tea at home. It will also help keep nausea at bay.
How to make ginger tea at home?
For this, you need to take freshly peeled ginger. Cut it into an inch cube, and then steep it in eight ounces of hot water for a minimum of five minutes. Since ginger has a slightly bitter flavor, you can neutralize it with a squeeze of fresh lime juice or a drizzle of honey.
When you are pregnant, your body needs Vitamin A. This is necessary for the growth and development of your tissues, and sweet potatoes are an excellent source of Vitamin A. A medium spud will ater to about three hundred percent of your daily Vitamin A requirements. In addition to Vitamin A, you also need potassium and Vitamin C. Moreover, sweet potatoes are also great fiber sources. They can also help you overcome constipation and help you stay fuller for longer. Consumption of sweet potatoes can keep your blood sugar levels in control.
Orange juice is a rich source of potassium, folate, and Vitamin C. It provides your body with all the vital nutrients that can prevent any form of congenital disabilities. In orange juice, Vitamin C elevates your baby’s ability to absorb the iron in the body. So, do consume a glass of orange juice every day, and make it a part of your breakfast.
These are the top seven foods, which are a must-have for pregnant women for a healthy pregnancy. Have more such suggestions? Do let us know about them in the comment section below.