Top 5 foods to eat while youre pregnant
Being pregnant comes with a lot of responsibility, and while many women know they are eating for two not all women realize it’s not about…
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Being pregnant comes with a lot of responsibility, and while many women know they are eating for two not all women realize it’s not about doubling down on the pizza and French fries.
Nutrition is very important even when a woman isn’t pregnant, and adding a developing fetus to the mix is a complete game-changer. Even healthy diets for a woman who isn’t expecting can be incomplete for a woman who becomes pregnant, making nutrition one of the most important discussions had with a physician.
SEE ALSO: How to choose a pregnancy provider
As a general rule, WebMD recommends the following guidelines for pregnancy nutrition:
- “Recommended daily servings include 6-11 servings of breads and grains, two to four servings of fruit, four or more servings of vegetables, four servings of dairy products, and three servings of protein sources (meat, poultry, fish, eggs or nuts). Use fats and sweets sparingly.
- Choose foods high in fiber that are enriched such as whole-grain breads, cereals, pasta, rice, fruits, and vegetables.
- Make sure you are getting enough vitamins and minerals in your daily diet while pregnant. You should take a prenatal vitamin supplement to make sure you are consistently getting enough vitamins and minerals every day. Your doctor can recommend an over-the-counter brand or prescribe a prenatal vitamin for you.
- Eat and drink at least four servings of dairy products and calcium-rich foods a day to help ensure that you are getting 1000-1300 mg of calcium in your daily diet during pregnancy.
- Eat at least three servings of iron-rich foods per day to ensure you are getting 27 mg of iron daily.
- Choose at least one good source of vitamin C every day, such as oranges, grapefruits, strawberries, honeydew, papaya, broccoli, cauliflower, Brussel sprouts, green peppers, tomatoes, and mustard greens. Pregnant women need 70 mg of vitamin C a day.
- Choose at least one good source of folic acid every day, like dark green leafy vegetables, veal, and legumes (lima beans, black beans, black-eyed peas and chickpeas). Every pregnant woman needs at least 0.4 mg of folic acid per day to help prevent neural tube defects such as spina bifida.
- Choose at least one source of vitamin A every other day. Sources of vitamin A include carrots, pumpkins, sweet potatoes, spinach, water squash, turnip greens, beet greens, apricots, and cantaloupe.”
The top 5 foods during pregnancy
Avocado is considered a super food. A good food to keep in mind when you’re pregnant. (Shutterstock)
But even if you get the diet program down, eating the same thing over and over again can be boring–and sometimes impossible given a pregnant woman’s changing palate. For this reason it is important to have a list of foods you can enjoy while still knowing they are beneficial to your baby.
- Eggs: Eggs are rich in choline, which promotes your baby’s overall growth and brain health, while helping prevent neural tube defects, indicates The Baby Center. A healthy pregnant woman can consume 2 eggs a day without worrying about cholesterol content.
- Popcorn (without the butter): Popcorn often gets a bad reputation because of the butter that often comes with it and the dangers associated with popcorn bags. Real popcorn, however, isn’t all that bad and is actually a good thing for a pregnant woman to munch on. Popcorn is considered a whole grain and is fiber and nutrients, including vitamin E, selenium, and phytonutrients.
- Avocados: Avocados have been shown to help prevent morning sickness, according to the Huffington Post, and they also contain vitamin K, folate, vitamin C, potassium and vitamin B6 to help with a fetus’s tissue development.
- Greek yogurt: Greek yogurt is full of calcium which is very important for bone development during pregnancy, but this treat also has up to 18 grams of protein per serving. Greek yogurt is an excellent snack that benefits both mother and baby.
- Walnuts: Walnuts have one of the highest content of omega-3′s compared to any other plant sources. Omega-3′s don’t necessarily provide much benefit to a developing fetus, but they are excellent for the mother who needs to maintain her own personal health.
SEE ALSO: Acetaminophen used during pregnancy could affect your child
