When you are pregnant, you have the responsibility for the wellbeing of two. Growth of your baby generally continues irrespective of what you eat, but there are some key nutrients that are required for your baby that, if not included in your diet could lead to deficiencies in both you and your baby.
During pregnancy, you’ll need protein and calcium for your baby’s tissues and bones. You’ll also need extra folic acid to protect against neural tube birth defects, as well as more iron to help red blood cells carry oxygen to your baby.
These are some pregnancy power foods that you must include in your pregnancy diet chart, to have a healthy pregnancy.
- Oatmeal and other whole grain: Oatmeal is a carbohydrate and protein-rich source that provides calories and energy. It has antioxidant and anti-inflammatory properties and nutrients in oatmeal like copper, zinc, selenium, thiamin, and niacin, provide the essential nutrients required. In addition, its high fiber content is beneficial in reducing unhealthy fats in the body and reducing the risk of diabetes and colon cancer.
- Eggs : Eggs are a good source of protein that provides the amino acids that you and your baby need. They contain a number of essential vitamins and minerals that are good for your baby’s brain development. However, it is important not to eat undercooked or raw eggs.
- Lentils and beans: Besides providing protein and fiber, they are also good sources of key nutrients, such as iron, folate, calcium, and zinc.
- Salmon : Omega-3 fatty acids are good for your developing baby and salmon is a great source of these. It also provides protein and B vitamins. Salmon is also relatively low in mercury compared to other fish. You can safely eat up to 12 ounces of low-mercury fish (2 servings), such as salmon, per week.
- Nuts: Nuts contain good amounts of minerals such as magnesium, copper, manganese, zinc, potassium, calcium and selenium; and also contain vitamin E, which is important for a healthy pregnancy.
- Broccoli: This crunchy green veggie is rich in vitamins A and C, both of which have cancer preventing antioxidant properties. Broccoli also contains folic acid and calcium which makes it an ideal pregnancy
- Low-fat yogurt : One cup of plain, low-fat yogurt is packed with calcium and is high in protein. It is great served with fruit and cereal.
- Figs: Figs are an extremely great source of nutrients that you would need during pregnancy. They provide fibre to aid digestion and calcium for your bone health. Figs also contain vitamin K and iron that helps prevent anaemia during pregnancy.
A pregnancy diet should have a healthy mix of all the power foods mentioned above. These power foods at all stages of pregnancy will keep you healthy, and take care of your baby’s needs. Make sure you have regular check ups where your doctor will guide you with more pregnancy tips.