Good Food For Pregnancy. Women need to follow a well-balanced, nutritious diet during pregnancy to promote a healthy, strong baby. They need vitamins, nutrients and minerals. Folate (most breads, some breakfast cereals, and fruit juices), Iron (lean beef & lamb, eggs, fish, poultry, green vegetables), Calcium (milk, hard cheese, yoghurt, calcium–fortified soy milk), Iodine (most breads).
Good Food For Pregnancy. Here are some advice on food that is good for you and your baby. You don’t need to eat them all, but choose your favourites to give your pregnancy a nutritional boost. This include Bread, cereals, rice, pasta and noodles (preferably wholegrain or wholemeal); Vegetables and legumes; Fruit; Milk, yoghurt, hard cheese (preferably low fat); and Meat, fish, poultry, cooked eggs and nuts.
Good Food For Pregnancy:
Eggs are affordable, easy and versatile food that contain vitamins, minerals and protein, which is essential for a pregnant woman. Eggs are also rich in choline, which promotes your baby’s overall growth and brain health, while helping prevent neural tube defects. Are you worried about the cholestrol in eggs? Eggs are high in cholesterol, but also relatively low in saturated fat. If cholesterol is a concern, substitute egg whites for whole eggs. (Raw eggs may be tainted with the bacterium salmonella, which can cause fever, vomiting, and diarrhea).
Salmon is rich in high-quality protein and a good source of omega-3 fats, which are good for the development of your baby. Salmon, catfish, pollack, shrimp, and canned light tuna have lower mercury levels than other fish, a compound that can be harmful to your baby’s developing nervous system. (The FDA recommends eating no more than 12 ounces per week to avoid ingesting too much mercury).
Beans contain the most fiber and protein of all the vegetables, and are a good source of iron, folate, calcium, and zinc. There are a variety of beans to choose from, including navy beans, lentils, black beans, pinto beans, chickpeas. Fiber can help prevent and relieve constipation and hemorrhoids during pregnancy.
- Sweet Potatoes:
Affordable, versatile and a good source of Vitamin A, vitamin C, folate, and fiber. Sweet potatoes get their orange color from carotenoids, plant pigments that are converted to vitamin A only as needed in our bodies, so there’s no need to restrict your consumption of vitamin A-rich fruits and veggies. (Consuming too much “pre-formed” vitamin A (found in animal sources, such as liver, milk, and eggs) can be dangerous).
- Whole Grains:
Popcorn, oatmeal, barley, quinoa – all high in fiber and nutrients, including vitamin E, selenium, and phytonutrients (plant compounds that protect cells).
Walnuts are one of the richest sources of plant-based omega-3s. Walnuts are also a good source of protein and fiber.
Any kind of yogurt is a great source of calcium, which is vital in a pregnancy diet, and Greek yogurt has twice the protein of regular yogurt. Calcium helps keep your own bones intact while laying down a healthy skeleton for your baby.
Dark Green, Leafy Vegetables:
Spinach, kale, Swiss chard, and other green leafy vegetables are loaded with vitamins and nutrients, including vitamins A, C, and K, as well as the all-important folate.
- Lean Meats:
Lean meats with the fat trimmed off, an excellent source of high-quality protein. Beef and pork also contain choline in addition to protein. (Avoid deli meats or hot dogs, because there is a small risk of passing bacteria and parasites, such as listeria, toxoplasma, or salmonella, from the meat to your baby).
- Colourful Fruits and Veggies:
Eating plenty of green, red, orange, yellow, purple, and white fruits and vegetables ensures that you and your baby get a variety of nutrients. Some excellent vegetable choices are asparagus, avocados, beets, bell peppers, broccoli, green peas, greens (leafy lettuce, mustard greens, spinach, collard greens, kale), parsley, summer & winter squash, sweet potatoes, tomatoes. Excellent fruit choices are apricots, blackberries, blueberries, cantaloupe, cherries, grapes, guava, kiwi, mango, papaya, pear, persimmon, pineapple, raspberries, strawberries, tangerines, watermelon.
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