Maintaining a healthy diet during pregnancy positively affects the development of an unborn baby. Pregnancy is actually divided into three trimesters. The first trimester is from week 1 to 12, the second trimester from week 13 to 28 while the third trimester from week 29 to 40. Your body generally requires additional nutrients, minerals and vitamins during the entire gestation period.
Here is a list of healthy foods to eat during pregnancy.
1. Omega 3 fatty acids
Salmon is one of the best sources of omega 3. Omega 3 fatty acids aid in brain and eye development of a baby. Salmon contains long chain omega 3 fatty acids such as DHA and EPA.
2. Legumes
Legumes such as beans, peas and peanuts are excellent sources of important nutrients such as fiber, iron, folate and calcium. These nutrients may reduce the risk of birth defects and diseases that may occur during pregnancy.
3. Eggs
Eggs are great sources of high-quality proteins and important minerals such as choline. Choline helps in the baby brain and spinal cord development. It also prevents neural tube defects. An egg contains approximately 113mg of choline, which is about 25% of the Recommended Daily Intake.
4. Sweet Potatoes
Sweet potatoes contain plant pigments such as beta-carotene, which is converted into vitamin A which aids in the growth and differentiation of cells in a foetus. They are also great sources of fiber and folic acid.
5. Green Vegetables
Vegetables such as kale, spinach and broccoli contain numerous nutrients such as fiber, Vitamin A, folate, calcium, iron and Vitamin K. They are also rich in antioxidants, and also prevent constipation which is a common problem among pregnant women.
6. Fruits
Fruits are rich in fiber, Vitamin C, Vitamin B, Vitamin K, calcium, Vitamin E, potassium and calcium. Fruits like avocados may relieve leg cramps, prevent neural tube defects and also aid in brain and tissue development of an unborn baby.
7. Dairy products
It is important for pregnant women to include dairy products such as yoghurt in their diets. Dairy products like yoghurt are great sources of calcium and probiotics which may help in reducing the risk of complications. Calcium contributes to the development and growth of strong bones.
8. Whole grains
Whole grains such as barley and oats are very good in fiber, antioxidants such as Vitamin E, minerals such as selenium and other plant compounds that help in protecting cells.
9. Lean Meat
Lean meats such as beef and pork are very good sources of proteins and other nutrients such as choline, iron and Vitamin B. All these nutrients are important for pregnant women, for example, iron aids in supplying oxygen to all body cells.
10. Fortified cereals
Fortified cereals contain additional vitamins and minerals which serve various important functions in the body.
