Women can easily get squeamish and sensitive when they’re experiencing hormonal imbalance like getting their period. These feelings ramp up to twice the amount with pregnant women. In order to combat this, it’s best to know what food types are good for you.
We’ve gathered a list of the top 6 food items that pregnant women should be eating.
As the best source of calcium, consuming dairy products will prove to be beneficial for your baby in terms of growing the bones. One good example of this is yogurt. By eating four servings each day, this can help in preventing yeast infections that are common in pregnancy. If you don’t want to eat pure yogurt, you can always opt to incorporate it into smoothies or other types of drinks that would make it more bearable for you.
You’ve probably heard of omega-3 fatty acids but never really knew where they were found. It’s easy, they’re found in cold-water fish like salmon. These fatty acids are healthy fats that assist in metabolizing vitamins A and E and it’s highly essential in the process of development of your baby’s brain and eyes. According to the Food and Drug Administration and Environmental Protection Agency, pregnant women are recommended to eat 2-3 servings of fish each week. If you don’t feel like eating salmon, you can try tofu or walnuts that are still rich in omega 3.
Pregnant women usually lack fiber, iron and B-vitamins which is why it’s important for them to replenish these nutrients. Since whole grains have been proven to be good sources of these, eating some can help pregnant women in meeting their increased calorie requirements in their later trimesters as well.
Oats, millet, wheat, barley, quinoa are some examples of whole grains you can try. If you can’t eat whole grains alone, you can try integrating these into your meal plans by using whole-wheat pasta, breads and brown rice.
Good news for meat lovers out there, you can still definitely eat meat even if you’re pregnant. Beef, chicken and pork are all good sources of high-quality proteins that supply iron to the body. It’s crucial to consume iron-rich foods during this time since low levels of this can cause iron deficiency anemia that puts mothers at risk of premature birth. Although, you do have to be careful not to eat meat that’s not fully cooked since it might cause food poisoning.
Avocadoes and Mangoes are just some of the most delicious fruits out there, and it’s a good thing you can increase your intake of these when you’re pregnant.
Since avocados are high in folate and potassium, these healthy fats can aid in building the skin, brain and tissues of your soon-to-be-born baby. More than that, they can help in preventing neural tube defects for the baby and relieve cramps for moms.
Broccoli and Spinach
Vegetables are always good for you and at this time of your life, these dark, leafy greens should be your go-to snacks. Broccoli is rich in antioxidants that reduces constipation while spinach contains folate that prevents defects to the spine and brain. Pregnant women should get between 5-10 servings of produce every day to really be infused with these nutrients.
Now that you know some of the most important food items whose nutrients have to run through your body, it’s time to put them all into your meal prep. Make sure to find the perfect balance and not just solely indulge on one. Once you’ve been accustomed to your new meal plan, you’ll notice that you’re feeling better than ever.