Every pregnant woman wonders what diet during pregnancy is all about. This is not losing weight or restricting calories. Dieting when you are pregnant can be very hazardous to you and the baby. Weight loss may restrict nutrients such as folic acid, iron as well as important minerals and vitamins.
Therefore, eating a healthy diet during pregnancy is very important. In fact, you need three hundred and fifty to five hundred extra calories every day during the second and third trimesters. You should have a diet that has key nutrients for baby’s development. Note that poor eating habits may increase the risk of birth complication. Here are the highly nutritious foods you should eat when you are pregnant.
You should eat eggs
Eggs contain high levels of protein, part of which is required in your pregnancy diet. Amino acids which make up protein builds cells in your body and your baby’s. Eggs also have dozens of minerals and vitamins including choline. This helps your baby’s brain and spinal cord develop properly and also helps in preventing neural tube defects which can be a big problem for your child. Always combine eggs with cheese or vegetables and take them for breakfast.
Take dairy products
When you are pregnant, you need to consume extra calcium and protein for the fetus to grow healthy. Dairy products have two types of quality protein. These are whey and casein. They are the best source of calcium and give you a high amount of various vitamins, zinc, magnesium, and phosphorus. Pregnant women are advised to take Greek yogurt. This is because Greek yogurt has more calcium than any other dairy product. These greatly help in the bone development of the child.
Pregnant women should have beans
Beans are an excellent source of proteins, folic acid, magnesium, iron, potassium and essential fatty acid. These are the nutrients that a pregnant woman requires. Beans are also a great source of fiber which prevents and relieve hemorrhoids as well as constipation. The low taking of beans while pregnant can increase the risk of low birth weight and neural tube defects.
Pregnant women should take a lot of sweet potatoes
Sweet potatoes tend to be rich in beta-carotene. Beta-carotene is a plant compound which your body converts to vitamin A. Vitamin A is essential for differentiation of most tissues and cells. It is also good for the baby growth and development. Pregnant women are advised not to take high amounts of animal-based sources of vitamin A. This is because of animal-based sources of vitamin A cause toxicity when taken in excess. Therefore, you should take beta-carotene which is a source of vitamin A for pregnant women.
Dark, leafy greens and broccoli
Dark green vegetable such as spinach, kale, and broccoli contain nutrients that pregnant women require. These include; vitamin K, vitamin A, vitamin C, folate, calcium, potassium, iron, and fiber. These green leafy vegetables reduce the risk of low birth weight. They are also rich in antioxidants and contain plant compounds which benefit digestion and immune system. High fiber content in these vegetables helps to prevent constipation a common problem in pregnant women.
While pregnant, you should take a probiotic supplement which reduces the risk of complications such as; gestational diabetes, vaginal infections, allergies, and preeclampsia. It’s also important to take high fiber content foods to avoid constipation as well as hemorrhoids.