Many pregnant women wonder what is good to eat during pregnancy and how food can affect the health of their baby. Moreover, parents also ask about What to eat in pregnancy for healthy baby. Let us tell you that eating well during pregnancy is the cornerstone for a healthy you and your baby. What you eat and drink in the nine months before birth has an impact on your health and that of your baby.
However, the advice on the best food to eat during pregnancy will be different for every woman, but a diet rich in protein, calcium, and vitamins can be good for both mother and child. So, if you want to know about the nutritious foods to eat during pregnancy, read on! We have shared the list of healthy foods that you must include in your diet for a healthy baby.
What to eat while pregnant?
Pregnancy is a time when you need to take extra special care of yourself. For expectant mothers, finding the right nutrition resources for the baby is a crucial element in ensuring a healthy pregnancy. This means eating the right foods, at the right time, in the right quantities. During pregnancy, you need to make sure that you are intaking a sufficient amount of proteins, fiber, healthy types of fat, minerals, vitamins, complex carbohydrates, etc.
The foods you choose can help to ensure a healthy pregnancy and may also help to reduce the risk of your baby developing conditions such as allergies and asthma. Luckily, there are plenty of tasty foods you can eat that will help your baby’s development in the womb. Here are some foods that you can add to your pregnancy diet plan for a healthy baby:
Here are 12 foods to eat in pregnancy for healthy baby
1. Green Vegetables
Many green vegetables can be eaten by pregnant women for a healthy baby. Some of them are spinach, broccoli, kale, cabbage, and leafy greens. These leafy greens are rich in folic acid, which helps in preventing birth defects in the baby. They also provide a ton of micronutrients, vitamins, and minerals that your body needs to function and stay healthy.
2. Dairy Products
The nutritional value of dairy products is due to their protein content. Proteins help in the development of bones and muscles in the growing baby. Dairy products are excellent sources of various nutrients including calcium which is essential during pregnancy. Milk, cheese, yogurt, can be a great add-on to your pregnancy diet plan.
3. Dried Fruits
Dried fruits are not only tasty, but they are also a great way to get plenty of nutrients and aid digestion. Pregnant women should eat more dried fruit as they are one of the pregnancy superfoods. However, because of the high sugar content in dried fruit, it should be eaten in moderation as too much can cause weight gain.
Carrots are a member of the parsley family. They are an excellent source of beta carotene, vitamins K and C, fiber, and many minerals. Eating carrots during pregnancy may decrease the risk of your baby being born prematurely. Manganese is a mineral found in carrots that is essential for your baby’s bone and cartilage formation.
6. Lean Meat
Beef, lamb, and pork all provide high-quality protein to support the growth and development of your baby. Pregnant women who consume lean meat are less likely to develop iron and vitamin B12 deficiencies. It’s high in protein and omega-3 fatty acids as well.
Nuts are an exceptional source of protein, fiber, vitamins, and minerals that are all vital for a healthy pregnancy. They can also reduce stress and blood pressure. Nuts are loaded with a variety of nutrients that are very essential during this time. These include folic acid, omega-3 fatty acids, vitamin E, and potassium. You can pair nuts with yogurt or oatmeal in your diet plan.
Oats are the best grains to eat during pregnancy because they are rich in fiber, which helps regulate bowel movements. However, oats have many health benefits, but for pregnant women, it is always advisable to consult with a doctor before eating oats in pregnancy. As some of the whole grains might not be suitable during pregnancy.
Avocado is loaded with health-boosting nutrients and healthy fats that make it one of the best foods to eat in pregnancy. It is also definitely one of the superfoods in pregnancy because it reduces the chances of pregnancy complications, improves sleeping habits, and has even been known to boost energy levels.
Legumes are a great source of protein during pregnancy and are safe to consume. Beans, chickpeas, and lentils are an excellent source of protein and a good source of iron and zinc. They are high in fiber and folate (essential for brain development) and also contain B vitamins, vitamin E, magnesium, and calcium.
Bananas are rich in nutrients. They contain a host of vitamins and minerals, including potassium and vitamins B-6 and B-12 which are important during pregnancy. They are also a great source of fiber. Fiber is very important because, during pregnancy, your body needs more fiber to help with the proper digestion of food. You can slice the banana and eat them by adding them with a breakfast smoothie or with yogurt, etc.
The omega-3 fatty acids found in salmon have been shown to improve the health of mothers and babies. These fatty acids are especially important for the development of your baby’s nervous system. So, it is no surprise that salmon is touted as one of the top foods to eat in pregnancy for a healthy baby.
It is no secret that what a woman eats during pregnancy has a direct effect on the health of her baby. This is why nutrition needs to be taken seriously throughout your pregnancy, and why a healthy diet is so important. Green vegetables, dairy products like cheese, yogurt, milk, fresh fruits, etc., are some of the best food to eat during pregnancy for a healthy baby. And the best part is that you can eat all these healthy foods during pregnancy by pairing them with your regular dishes or with homemade food or energy drinks.