The biggest worry of any future mother is the well-being of an unborn child. Well, what about the second one? Yep. It must be the nine-month-old kilograms.
We know a newborn is only 25 percent of the total weight gain of a pregnant woman. That’s why mothers-to-be should make a healthy diet and physical activity a must.
Future mothers should pay particular attention to their diet and enhance the intake of healthy foods. They should supply their baby with vitamins, minerals, and other nutrients. All of them are necessary for the development of the organism.
In moments when you do not feel nauseous, try to eat well-balanced meals. Those meals that contain all those nutrients needed for healthy growth and development. From nutritious breakfast to healthy pregnancy lunches.
We’ll give you ten highly nutritious pregnancy superfoods you can consume with joy.
Dairy Products
The best source of calcium is milk and dairy products: partly skimmed milk, yogurt, and strong cheeses. Non-fat dairy products, or low fats, give the same amount of calcium as whole fat, but with less intake.
It is important to note that milk is an excellent source of protein necessary for the development of the fetus. Proteins, which are made up of amino acids, are part of each cell. They’re involved in all critical biochemical processes in the body, but they are also used for energy production.
When a pregnant woman doesn’t take enough calcium from the food, the body takes calcium from the bones. That could lead to the weakening of bones.
In addition to milk and yogurt, excellent sources of calcium include tofu (soybean cheese), canned salmon, almond, hazelnut, and orange juice.
Fish and seafood
Fish and seafood are a great part of a balanced diet of pregnant women. They’re a great source of high-quality proteins, healthy omega-3 fatty acids, vitamins, and minerals. Calcium can be found mainly in bones and scales, so it is useful to eat small fish from time to time.
Sea fish contain highly valuable proteins and have less fat and cholesterol than most other types of meat. Fish can very well be best-balanced food, diet-wise.
Seafood contains fewer proteins than fish, but more collagen and iron. That is why it takes a little longer to digest it.
Eggs
For years, the eggs were in a bad voice – because of the fear of salmonella. It was also thought they had a lot of cholesterol. (EFSA) now says eggs are the primary source of choline – the important nutrient.
Pregnant women need eggs in their diet. They are essential for the development of the central nervous system of the baby. Eggs are also crucial for the brain, the spinal cord, and the ability to learn.
Higher intake of choline is connected with better visual memory in children. EFSA recommends the addition of 400 mg of choline per day.
Broccoli and leafy greens
Nutritionists specifically recommend broccoli in the diet of pregnant women. It contains a large amount of folic acid, as well as vitamins from group B.
Lean Meat
Lean meat is an excellent origin of high-quality proteins. For example, beef and pork are rich in iron, choline and B vitamins. And these things make your pregnancy recipes nutritiously satisfying.
Water
Water prevents the development of urinary infections. And they’re frequent during pregnancy. It is also essential that water prevents constipation.
Dehydration in pregnancy is frequent. One of the best reasons for consuming water is body hydration. During pregnancy, hormones retain water. We can prevent that if we drink sufficient amounts of fluid.
Before labor, the body produces a hormone, very similar to the one when dehydrated.
So drink up girls!
Berries
Blueberries, raspberries, and blackberries are an enjoyable snack. And they’re a fine ingredient for pancakes. But they also have a big role in ensuring a healthy pregnancy.
Berries are packed with vitamin C, potassium, folate, and fiber. They are rich with water, healthy carbs, and antioxidants. They also increase the nutrient level and water intake during pregnancy.
The high amounts of vitamin C help your body absorb iron.Vitamin C is also important if you aspire to have healthy skin.
Whole Grains
Whole grains consist of all kinds of vitamins and plant mixtures. They’re most of all rich in B vitamins, fiber, and magnesium. All of which for a pregnant woman screams – necessity.
Avocados
Why should pregnant women eat avocados? Avocados contain nutritious ingredient than any other fruit. The name of that ingredient is folic acid.
This wasn’t helpful. Let us simplify.
Folic acid is a crucial prenatal nutrient that produces new and maintains old cells healthy.
The required amount of folic acid during the first trimester of pregnancy is significant because during this period a baby is developing its central nervous system.
Thank you avocados!
Dried Fruit
Two types of foods that fulfill many requirements in the diet of pregnant women are dried and raw fruits.
Dried and raw fruits are undoubtedly very important for our nutrition. Dry fruit, allows its small intake to provide sufficient amounts of nutrients. It gives the mother and baby vital energy.
Dried and raw fruits help eliminate unpleasant symptoms such as nausea, heartburn and high blood pressure. Nuts are an important source of soluble and insoluble plant fibers, as well as vitamins and minerals.
Conclusion
Let us reflect on what have we learned. You choose what you bring into your organism. It the light of that: let that input be something that is good for your well being. Don’t you agree?
We are all too sure that your developing baby would relish your decision to eat healthily. Let’s face it. By eating right, you directly ensure your child’s welfare.
Who wouldn’t want a chance to eat and have a good explanation about it? Gaining weight is fun. Well, it can be fun if you do it right.
We advise you to follow this pregnancy meal plan. By doing that you will become an instant participant of a well-nourished pregnancy. We also made a great breastfeeding meal plan that you could check out.
