10 Healthy Foods For Pregnancy
It is always a blessing when a woman finds out that she is pregnant. Every mothers dream is to have an easy pregnancy, easy labor and most importantly, the newborn baby to be healthy. To have an easy pregnancy and healthy baby, the first and most important thing is to live a healthy life. That means that you shouldn’t smoke, drink alcohol, carry heavy things and other difficult work. You also have to consume healthy food because that’s also the food that your baby is taking too. We will give you a list of the top 10 super foods that will help you and your baby be healthy before and after the labor.
You can eat them hard-boiled, scrambled, or in an omelette, because they are a powerhouse of protein and are packed with 12+ vitamins and minerals, including iron and choline (essential for fetal brain development and reducing the risk of neural tube defects). An egg is only about 90 calories.
2. Sweet potatoes
They contain more potassium than a banana and a handful of other nutrients like fiber, vitamin C, and iron. Sweet potatoes also contain beta-carotene, an antioxidant that our bodies convert to vitamin A, which helps with your baby’s bone, skin, and eye development. Enjoy them baked, mashed, or even alongside a burger as fries.
3. Greek Yogurt
While any yogurt is a great calcium-rich pregnancy food, which is necessary for healthy bones in both mom and baby, these yogurts typically have twice the protein compared with regular yogurt. Just make sure to keep an eye on labels when buying flavored or fruit varieties, because sometimes they can be full of extra sugar.
Whole grains are high in fiber, vitamin E, and phytonutrients, which are natural chemicals that help to prevent or protect against diseases like cancer, asthma, and heart disease. One more reason is that the popcorn is probably the most fun whole grain to eat, barley, oats, or millet are also excellent whole grain options.
Avocados are full of heart-healthy, unsaturated fats (the good kind) but they also are full of fiber, folic acid, and are high in vitamins C and K. Guacamole, anyone?
Dark, leafy greens and veggies like spinach (or kale or swiss chard) are an amazing source of antioxidants and nutrients like fiber, folic acid, iron, calcium, and vitamins A, C, and K. If you’re not into salads, try to sauteing them with a little olive oil and garlic, or blend them in a smoothie with yogurt and berries.
Beans are a pregnancy food super-combo of protein and fiber; protein will help give you a sustainable energy boost while fiber can help ease any, ahem, gastrointestinal sluggishness due to all those extra hormones.
8. Lean meats
No surprise that meat is an excellent source of high-quality protein, but be sure to look for antibiotic-free, lean cuts with the fat trimmed off, and know that meats such as beef and pork boast the added bonus of also containing choline. You need to stay away from deli meat and hot dogs unless they’re heated until steaming hot, as they can contain harmful bacteria that may pass to your baby.
Often thought of as whole grain, quinoa is actually a seed with a handful of essential amino acids, making it a complete protein that is a perfect addition to the plate of any mom-to-be (especially those who are vegetarian, vegan, or who find the idea of eating meat less-than-appetizing).
Summer is berry season so load up on these colorful, delicious morsels that are packed with potassium, folate, and vitamin C. Eat them straight out of the carton or add them to your yogurt, cereal, or even pancakes. Fresh berries are hard to come by, frozen berries work just as well (just check for those without any added sugar) and work great in smoothies.