Foods To Eat During Pregnancy
One of the first things people learn during pregnancy is what shoul and should not to eat. You’ll want to pay attention to what you eat and drink to stay healthy for you and for your babies. By eating from the five food groups and including some extra special elements in your diet, you’re giving your bub-to-be the best possible start to
Red meat: Iron woman food
Your body needs extra iron when pregnant and eating lean beef or lamb is a fab way to increase your intake. Other sources of iron are poultry, fish, some cereals, eggs, cooked legumes, dried fruit and green vegies. Iron is an essential mineral that is used by red ʙʟᴏᴏᴅ cells as a part of hemoglobin. You’ll need more iron since your ʙʟᴏᴏᴅ volume is increasing. This is particularly important during your third trimester. Low levels of iron during early and mid-pregnancy may cause iron ᴅᴇꜰɪᴄɪᴇɴᴄʏ ᴀɴᴇᴍɪᴀ, which increases the ʀɪsᴋ of low birth weightTrusted Source and other ᴄᴏᴍᴘʟɪᴄᴀᴛɪᴏɴs.
Fruit and vegetables: It’s important to eat a wide variety of fruit and veg, in all different colours and varieties. Your developing baby and pregnant body need all the nutrients that come with varied types of fresh food. Berries hold a lot of goodness in their tiny packages like water, healthy carbs, vitamin C, fiber, and antioxidants. Berries are also a great snack, as they contain both water and fiber. They provide a lot of flavor and nutrition, but with relatively few calories.
Avocados: Avocados are an unusual fruit because they contain a lot of monounsaturated fatty acids. This makes them taste buttery and rich — perfect for adding depth and creaminess to a dish. They’re also high in fiber, B vitamins (especially folate), vitamin K, potassium, copper, vitamin E, and vitamin C. Because of their high content of healthy fats, folate, and potassium, avocados are a great choice during pregnancy (and always).
Leafy greens: Broccoli, spinach and salad greens (plus chick peas, nuts, orange juice and dried beans) are especially great for pregnant women. Folate is one of the most essential B vitamins (B9). It’s very important for you and baby, especially during the first trimester, and even before. You’ll need at least 600 micrograms (mcg) of folateTrusted Source every day, which can be a challenge to achieve with foods alone. But adding in legumes can help get you there along with supplementation based on your doctor’s recommendation. This is because they contain folate – a B vitamin that helps prevent ɴᴇᴜʀᴀʟ ᴛᴜʙᴇ ᴅᴇꜰᴇᴄᴛs, like sᴘɪɴᴀ ʙɪꜰɪᴅᴀ, in your baby. It’s important to consume folate for two months before getting pregnant and for the first 12 weeks of pregnancy.
Milk and cheese: Calcium enriched, In the third trimester, it’s important for your unborn child to get plenty of calcium, because this is when their bones are strengthening. Pregnant women should have two serves of dairy food per day, such as milk, hard cheese, yoghurt and calcium enriched soy milk.
Fish: A great catch, Fish contains protein, minerals, vitamin B12 and iodine, so it’s a fab food for pregnancy (and breastfeeding). It’s also packed with omega-3 fatty acids, which help develop bub’s central nervous system. Mackerel, Atlantic salmon and canned tuna in oil are high in omega- 3