Blessings Of Healthy Pregnancy Foods
Pregnancy is a wonderful experience and a blessing to women. Yet it is something to be taken lightly as it involves both your and the baby’s health and well-being. Thus it is imperative for you to really take care of yourself, this includes watching out your diet. Because each meal you take during your pregnancy; the nutrients will not be absorbed by you but the baby as well. So you need to plan out your diet so that both you and your baby receive proper nutrients. Not just baby clothes and your baby’s room decoration.
Another reason to plan your diet during pregnancy is that, once you enter the second and third trimester you may need 350-500 extra calories each day. To keep the nutrients sufficient because lack of nutrients will negatively affect your baby’s development.
Also with a proper diet plan you can avoid poor eating habits and excess weight gain. Both poor eating habits and excess weight gain can cause birth complications and gestational diabetes.
Simply put, with a proper and nutritious selection of pregnancy foods help to ensure both you and baby are healthy during and after pregnancy.
Here are 13 nutritious pregnancy foods for you.
An extra serving of calcium and protein during pregnancy will help to meet the needs for fetus development.
Most dairy products contain two types of high quality proteins that are beneficial: whey and casein. Dairy is the best source of calcium, and it also provides high amount of phosphorus, various vitamin B, magnesium, and zinc.
If drinking milk is not really your thing, opt for yogurt. To be exact, the Greek yogurt is especially good for pregnant women. Also, adding probiotic supplements into your daily diet plan will reduce the risk of having complications such as gestational diabetes, vaginal diabetes, preeclampsia and allergies.
So it is recommended for pregnant women to:
- To consume Greek yogurt
- Take probiotic supplements
Legumes is a plant based food group comprises of lentils, beans, peas, chickpeas, soybeans and peanuts.
Legumes are the best sources of fiber, protein, iron, folate (B9), and calcium. All of these are needed by your needed during pregnancy. There is one vitamin especially important and needed by your during pregnancy: folate (B9) it benefits greatly both the mother’s and fetus’s health during the first trimester. However, lots of pregnant women don’t realize that folate (B9) is very important for them, and because of this they don’t get enough folate (B9) which increase in risk for birth neural tube birth defects and low birth weight..
In addition, insufficient intake may result in your child to become more prone to infections and diseases later in life.
One of the reasons for legumes to be one of the best choices as pregnancy foods, aside from the nutrients and vitamins it can give, it is high in folate amount. A cup of filled with black beans, lentils or chickpeas.
Legumes are also very high fibers and some varieties high in iron, magnesium and potassium.
To put simply legumes are the choice pregnancy food because:
- High in good nutrients; fiber, folate (B9), protein, iron, and calcium.
- Helps reduce risk of complications
Fish Liver Oil
Fish liver oil is made from oily fish liver as the name suggests, most often made from cod.
Fish liver oil is also considered as one of the best pregnancy foods out there. It contains a high amount of omega-3 fatty acids DHA and EPA both which essential for fetal brain and eye development. It is also high vitamin D, a vitamin that many people don’t get enough.
For pregnant women, lack of vitamin D means increase in the risk of preeclampsia. This is one complication that you would want to avoid as it is very dangerous. Preeclampsia can characterized with swelling of hands and feet, protein in urine, and high blood pressure.
Hence, consuming cod liver oil will help to reduce the risk of preeclampsia. Not only that cod liver oil has shown and linked with higher birth weight and lowering of disease later in the baby’s life.
The optimum amount of cod liver oil intake during pregnancy is one tablespoon per serving (or 15ml). The suggested provides more than the recommended daily consumption of omega-3, vitamin D and vitamin A. Though it is not recommended for consumed more than the suggested amount as it can be dangerous to fetal development and high levels of omega-3 can cause blood thinning effects.
Reasons why cod liver oil is the best pregnancy foods:
- High in omega-3 fatty acids DHA and EPA
- High in Vitamin D, helps prevent preeclampsia complications