8 Foods and Beverages to Eat During Pregnancy
When you’re pregnant, your goal should be to eat a healthy, nutritious, and balanced diet full of proteins, vitamins, minerals, and nutrients. Although you don’t need to start or follow a special diet during pregnancy, it’s vital to consume different food groups to ensure your unborn baby gets the proper nutrition to thrive and grow properly. If you’re wondering what counts as healthy food for pregnancy, here are nine super nutritious foods and beverages to maximize prenatal nutrition:
#Dairy Products
When you’re pregnant, you need to consume extra amounts of protein and calcium to support the growth and development of your unborn baby. Pasteurized dairy products, such as buttermilk, non-fat yogurt, cheese, greek yogurt, and cream soups, are a great source of calcium, proteins, and other nutrients and therefore should be on the docket. Consume as much of them as possible!
#Sweet Potatoes
Sweet potatoes are rich in fiber and beta-carotene, a red-orange pigment that converts into vitamin A in your body. This vitamin is essential for the growth and differentiation of cells and tissues in the growing fetus. Moms-to-be are often advised to increase their vitamin A intake because it improves digestion, reduces blood sugar spikes, and keeps them full longer. However, bear in mind that excessive amounts of animal organs-based vitamin A can cause toxicity.
#Whole Grains
If you want to combat morning sickness and keep your energy levels up during pregnancy, there is nothing better than whole grains. Being packed with vitamins, fiber, plant compounds, and a fair amount of protein, whole grains are a consistent energy source for expectant moms. Depending on your weight and dietary needs, consume around 6 to 11 ounces of whole-grain foods daily. These include quinoa, oats, farro, brown rice, whole-grain bread, barley, oatmeal, etc.
#Dried Fruits
Small and easy to munch, dry fruits are high in fiber, calories, and various minerals and vitamins. One serving of dried fruits can provide you the same amount of nutrients you expect from fresh fruits and vegetables. While dried fruits help increase nutrient and calorie intake, you should keep in mind that they also contain high amounts of natural sugar. Hence, don’t consume more than one serving at a time and avoid candied varieties. Doctors mostly recommend dates, prunes, and apricots.
#Fresh Fruits & Dark Leafy Greens
Add lots of fresh fruits and dark leafy greens to your pregnancy diet because they are extremely rich in minerals, vitamins, and fiber. Leafy greens such as kale, spinach, and arugula contain a high amount of folic acid that minimizes the fetus’s risk of neural tube defects. They are also chock-full of antioxidants and plant compounds that strengthen the immune system, ensure smooth digestion, and prevent constipation. Try to consume at least four servings of seasonal fruits and vegetables per day.
#Legumes
Legumes are a group of foods that include beans, peas, peanuts, soybeans, chickpeas, and lentils. They are a great source of plant-based calcium, iron, protein, folate, and fiber, all of which you need the most during pregnancy. Consuming an adequate amount of folate during pregnancy ensures that your baby will be born healthy and stay protected from various infections and diseases in the future.
#Eggs
If you’re looking for a cheap, versatile, and convenient source of protein during pregnancy, then you should turn to eggs. They are a great source of calories, fats, proteins, vitamins, and minerals, fulfilling the growing baby’s nutritional requirements. Additionally, eggs are also rich in Choline, promoting the fetus’s brain and nervous system’s healthy development.
#Water
Keeping yourself hydrated all the time is one of the best things you can do during pregnancy. When you’re pregnant, your blood volume increases by about 45%, leading to dehydration if you don’t drink enough water. During pregnancy, try to drink at least ten 8-ounce glasses of water daily because it will help relieve constipation and minimize the risk of urinary tract infections.
