10 Best Foods To Eat During Pregnancy

There are so many conflicting ideas about the foods a pregnant woman should eat; here are some best foods that would ensure both you and the baby are getting enough nutrients during this critical period of your lives.

10 best foods a pregnant woman should eat: 

1) Eggs, one of the cheapest, easy, versatile, quick and best foods provides a pregnant woman about 90 calories per day, with more than 12 vitamins and minerals. Eggs contain protein necessary for the exponential growth of the baby’s cells and for the pregnant woman’s protein needs. Rich in choline eggs promote the baby’s overall growth and brain health, with some eggs containing omega-3 fats that promote brain and vision development.

2) Salmon, the next top food has rich sources of high quality protein and Omega-3 fats that helps in the brain development of the baby and boosts your mood. Unlike other fishes like swordfish, king mackerel, tilefish, and shark, salmon is low in methyl mercury that harms the development of the baby’s nervous system. However it is best to restrict ones consumption of salmon to 12 ounces per week.

3) Beans in the form of navy beans, lentils, black beans, pinto beans, chickpeas contain protein and fiber; fiber helps during pregnancy to get over problems of constipation and hemorrhoids. In addition beans contain rich sources of zinc, calcium, folate and iron.

4) Dark green and leafy vegetables like spinach, Swiss chard, kale and others are loaded with vitamins and nutrients like vitamin A, C, K and folate and best taken during pregnancy.

5) Meat, especially pork and beef are excellent source of high-quality protein and choline. Consume lean meats with the fat trimmed off or red meats that are 95 to 98% fat free. Avoid cold deli meats or hot dogs as they carry of risk of passing bacteria and parasites like toxoplasma, listeria, or salmonella to the baby.

6) Consuming plenty of green, orange, red, yellow, purple and white fruits and vegetables during pregnancy helps to get all the vitamins and nutrients of each color group. Also the baby tastes the foods you eat through the amniotic fluid, thereby increasing the baby’s chances of recognizing and accepting these flavors later on.  

7) One of the richest sources of plant based Omega-3 fatty acids is walnuts; rich in protein and fiber they would benefit you and the baby.

8) Greek yogurt that contains twice the protein of regular yogurt and calcium helps not only to keep your bones intact, but also to develop a healthy baby’s skeleton.

9) Popcorn and other whole grains like oatmeal, barley and quinoa are not only rich in fiber, but also in other nutrients like vitamin E, selenium, protein and phyto-nutrients.  

10) Lastly the inexpensive and versatile sweet potatoes are rich in carotenoids that convert the required Vitamin A in our bodies; they are also rich in Vitamin C, folate, and fiber that are good for the mother and baby.

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