Following good and healthy eating habits during your pregnancy is a very important thing. During this period, your body needs lots of nutrients, vitamins and also minerals so as your baby can develop in good conditions. At least, you need 360–560 extra calories every day during the second and third trimesters of your pregnancy. A bad diet that is lacking nutrients may affect negatively the fetus’ growing process. Poor eating habits and weight gain also may raise the risk of birth complications, and gestational diabetes. Choose wisely, but healthy food into your diet. Nutritious foods will help your baby to grow in a good way.
So what should pregnant women eat? Here are some highly nutritious foods to eat during your pregnancy :
1. Dairy Products
Yogurt as a dairy product is a great choice for pregnant women. In fact, all dairy products are good during this period, they actually help you to increase protein and calcium needs. Probiotics can also help to reduce the danger of complications. During pregnancy, you need to take more protein and calcium so that the fetus can grow properly.
Dairy products contain two high-quality proteins, casein, and whey. Dairy products are known to be the best food source for calcium measurements and contain large amounts of B-vitamins, phosphorus, Magnesium, and zinc.
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Yogurt in general, especially the Greek one, is very beneficial for a pregnant woman It contains a high level of calcium compared to other dairy products. Some types contain probiotic bacteria that support the health of the digestive system. People who do not tolerate lactose may also not tolerate yogurt, especially probiotic yogurt. The consumption of a probiotic dietary Supplement during pregnancy can reduce the risk of complications such as gestational diabetes, pre-eclampsia, vaginal infections, and various types of allergies.
2. Legumes
Veggies are an excellent source of folic acid, fiber, and many other nutrients. Folic acid is a very important nutrient for you as a pregnant woman. It reduces the risk of birth defects and diseases. This food group includes lentils, peas, beans, chickpeas, soy, and peanuts.
Furthermore, you can get so much protein, iron, folate (B9) calcium and so much more from legumes, all of them are necessary for your body during pregnancy. Folic acid is one of the most important vitamins (B9) for the health of pregnant mothers and for there unborn baby. However, most pregnant women do not consume enough folic acid. In addition, they contain a lot of folic acids. Each bean shell can supply 65-90% of the ANR. Some people are rich in iron, magnesium, and potassium. In General, beans are very rich in fiber.
3. Salmon
Salmon can provide you with essential elements like the omega-3 fatty acids EPA and DHA. They are very important for the brain and the eyes development of your unborn baby. It’s also a natural origin of vitamin D.
Many people, including pregnant women, are not getting enough amount of omega-3 through their food habits.Omega-3 fatty acids are essential during pregnancy so as a pregnant woman you need to make sure to have enough omega-3 which is in salmons, But doctors advise pregnant women to limit their seafood intake to twice a week, because it may contain mercury and other toxic elements. Those may cause bad results to your fetus after born. This is a reason why some women avoid seafood altogether. In addition, studies have shown that pregnant women who consume 2 to 3 meals of fatty fish per week have great results in increasing their blood levels of EPA and DHA.
4. Eggs
Whole eggs contain a lot of protein, which is a great way to boost your overall nutrient intake. Eggs also contain choline, an essential nutrient for the health and development of the baby’s brain. Eggs are perfectly healthy food because they contain little or all the nutrients needed for both you and your Baby. A whole egg contains 115 mg of choline. This corresponds to approximately 26% of the FEI required by pregnant women (453 mg).
We hope this article helped you. If you have any questions or feedback, do not hesitate to mention them in the comment section below, we will be so happy to help you!
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