Wondering what to eat when pregnant? Eating healthy food is an important part of a healthy pregnancy. Eat more protein, zinc, iron, folate and calcium are needed during pregnancy. Here is the healthiest top 7 pregnancy foods that must include in the diet of a pregnant woman.
Add More Beans to Your Pregnancy Diet
Beans like Black beans, lentils, beans – these types of beans contain much more protein and fibre than vegetables. For nine months, the role of fibres in the body is as important as the role of protein: improving the functioning of the intestines and kidneys, lowering blood cholesterol. In addition, the legume family is the source of a number of useful minerals and trace elements necessary for the human body: zinc, iron, folate, calcium, potassium, magnesium, and essential fatty acids.
So eat more beans during pregnancy, there are no restrictions on the daily use of beans.
Eat Walnut During Pregnancy
If you are vegetarian/vegan and do not like to eat fish and eggs, walnuts will become an alternative source of omega-3 for you. The peculiarity of the walnut is that its chemical composition varies due to the degree of maturity of the fetus. Despite this, all useful substances and free amino acids are preserved in it in a dried form: proteins, carbohydrates, iodine, potassium, calcium, iron, phosphorus, glutamine, vitamins E, PP, K and provitamin A.
The use of walnuts will help strengthen the immune system and liver, normalize gastric secretion, restore the body’s energy supply, strengthen muscles and relieve fatigue.
Eat nuts in their pure form or add them to salad and other dishes. Recommended Daily Serving: 100 g.
Eat a rainbow of colours – Fruits and vegetables in your pregnancy diet
Your vegetable basket should look like a rainbow of colours for a wide variety of nutrients: green, orange, yellow, purple, red. Each colour will provide the body with different antioxidants, vitamins and Eat a mineral.
During pregnancy eat more seasonal fruits and vegetables that do not contain chemicals and synthetic additives. The nutritionist also recommends eating large quantities of fruits and vegetables in the last months of pregnancy. There are no restrictions on daily use.
Cottage cheese and yoghurt
There is no doubt about the benefits of dairy products eating during pregnancy. Milk and milk products like yoghurt, kefir, and cottage cheese are excellent sources of protein, calcium, potassium, amino acids and vitamins D. Cottage cheese, due to its high content of calcium and phosphorus, is required in the diet for children and pregnant women. Recommended daily serving: 300g.
It is believed that more than 3-4 eggs cannot be consumed per day so as not to increase blood cholesterol. One egg really contains as much as 200 mg of cholesterol, but the harm from it is not the same as is commonly believed. First, you need to divide the cholesterol into “bad” and “good.”
“Good” cholesterol, which is found in eggs, is necessary for the production of a number of hormones and the maintenance of the body’s immune functions. “Bad” cholesterol, with low fibre, easily digestible carbohydrates, vitamins and minerals, is found in foods such as butter, sausages, shrimp, pork, and beef. Therefore, the use of these products should be minimized as a whole, not only during pregnancy.
In addition, the eggs contain choline (or vitamin B4), which stimulates cardiac activity and helps to eliminate toxins from the body and the consequences of taking antibiotics.
For a balanced diet during pregnancy Eat one to two boiled or fried eggs per day. The protein in raw eggs is more difficult to absorb by the body, in addition, you put yourself in danger of getting salmonella.
Salmon meat is an excellent antioxidant and a rich source of phosphorus, potassium, vitamins B1, PP and omega-3 fatty acids, which beneficially affects the nervous and digestive systems and regulates blood sugar.
What is the advantage of salmon over other fish species? Its methylmercury level is much lower than in other seafood (mackerel, mackerel). In addition to salmon, you can eat canned tuna. A daily serving of fish should not exceed 50 g.
ou shouldn’t deny yourself completely in meat, but you need to be more careful about its choice. Choose a pulp in which there is little or no fatty layers. Buy veal, turkey, boiled white chicken meat is also useful. In no case do not buy meat cuts in the markets, pork, beef, minced meat. Recommended Daily Serving: 150 – 200 g.
Healthy Pregnancy Tip
Do NOT use Tobacco products, alcohol, recreational drugs at any time during your pregnancy. Not only are these products bad for your health, but they can do serious damage to your baby.
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