Pregnancy is an amazing process, and is often considered to be one of the most beautiful times in a woman’s life. It’s exhilarating, empowering, and bond-promoting. However, it is also a stressful and enduring period for the woman herself, and others close to her. Oftentimes, women rely upon friends and family for advice on topics they are not familiar with during this process including, what food to consume during their pregnancy. Friends and family are often not the most reliable of sources for medical advice, and usually will tell a pregnant woman that it is okay to over indulge in the food she enjoys eating. This is not good advice. Overeating while pregnant can lead to unhealthy weight gain in the mother, gestational diabetes, and high blood pressure. It is also important to eat healthy and maintain a balanced diet of healthy, nutrient-rich foods.
Here is a list of the top 10 foods you should eat during a pregnancy:
Colorful Fruits and Vegetables
The more colorful, the nutrients. Filling your diet with fruits and vegetables is one of the most important things to do while pregnant. The high quantity of nutrients and vitamins packed into each fruit and vegetable are great for mothers and their baby’s.
Sweet Potatoes
A great source of Vitamin C, folate, fiber, and Vitamin A, sweet potatoes also have a low glycemic index, meaning that they don’t surg blood sugar levels when consumed.
Eggs
Packed with over 12 vitamins and minerals and also containing quality protein, eggs are one of the most highly recommended foods a woman can eat while pregnant. Eggs are rich in choline, which promotes growth and health in the baby’s brain cells, while also preventing neural tube defects.
Walnuts
The best plant-based source of Omega-3s, which contributes to the health of the baby’s brain, and the development of the baby’s cells.
Salmon
Salmon is the most recommended fish to eat during pregnancy, because unlike mackerel, swordfish, and tilefish, it contains low amounts of methylmercury, which can be hazardous to the baby’s development. Salmon is packed with Omega-3s which benefits the health of the baby’s brain and is a valuable source of protein.
Dark Green, Leafy Vegetables
Many vegetables are packed with vitamins A, K, C, folate, and known to promote the healthy development of the baby’s eyes.
Quinoa
Quinoa has the highest amount of Iron compared with any other food on this list, and Iron is of vital importance for the mother and the baby.
Greek Yogurt
Greek Yogurt contains twice the protein of regular yogurt and is a great source of calcium, which is important for bone growth and strength, as well as teeth.
Whole Grains
Whole grains (not just grains) are Important in pregnancy because they’re high in fiber and nutrients, including vitamin E, selenium, and phytonutrients, which protect cells.
Beans
During pregnancy, fiber is important in relieving the natural process of slowing intestinal tracts, constipation and haemorrhoids.Beans come in a variety of forms, and all are a good source of protein and fiber for both the mother and the baby. Beans also contain many important nutrients which are vital for the baby’s growth such as iron, calcium, zinc, and folate.