10 Foods to eat during Pregnancy

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10 Foods to eat during Pregnancy

Many experts suggested top pregnancy foods. It’s necessary to eat all but pick your best and have it regularly to give your pregnancy a nutritional boost.

Eggs:

It’s amazing to have egg on the time of your pregnancy which  only has 90 calories states Elizabeth Ward, dietitian and author of Expect the Best, Your Guide to Healthy Eating Before, During, and After Pregnancy.

In addition it has more than 12 vitamins and minerals and even eggs has a lot of quality protein which is best for pregnancy

Your baby cell is said to be made of exponential rate and each and every cell is made of protein. Eggs are highly rich in choline which promotes your baby’s overall brain health and growth which helps to prevent neural tube defects. Most of the eggs contain omega-3 fats, important for both brain and vision development. Eggs are high in cholesterol; they’re also relatively low in saturated fat, with only about 1 1/2 grams per egg. Healthy women who have normal blood cholesterol can able to consume one or two eggs as their part of a balanced diet low saturated fat.

Salmon

Expert says that Salmon is not only rich in quality protein but its also an exceptionally good sources of omega 3 fats which are good for baby’s development and may help to boost up your mood. Unlike swordfish, king mackerel, tile fish, and shark, salmon has low amounts of methyl mercury, a compound that can be harmful to your baby’s developing nervous system

Beans 

           

Black beans, Lentils, Navy beans, chickpeas. These are some of the beans which have most protein and fibre like all other vegetables. It’s very important to get enough protein at the time of pregnancy but you may not realise it. When you’re pregnant your gastrointestinal tract slows down which will put you at risk for haemorrhoids and constipation. Fiber foods can help to relieve and prevent these problems. True beans are good sources of iron, folate, calcium, and zinc.

Sweet potatoes

Sweet potatoes are the source of Vitamin A in your body which are converted into Vitamin A in your bodies. Too much of consuming Vitamin A found in animal sources such as Milk, liver and eggs which can be dangerous

Sweet potatoes are also a great source of vitamin C, folate, and fibre. Same like the beans they are inexpensive and versatile. “Cook extra and save them to slice up later as a snack.

Whole grains

Whole grains are very important in pregnancy as they are highly rich in nutrient and fibre including vitamin E, phytonutrients and selenium

Walnuts

Walnuts are one of the highly richest sources of plant based omega 3s stated by dietitian Kate Geagan, author of Go Green, Stay Lean. A handful of walnuts are great choice for run snack or on addition to salad.

Plant based omega 3s will not provide much of DHA which is said to benefit your baby well, its good both of baby and mother. Walnuts are also good sources of fibre and protein.

Yogurt

Yogurt typically has twice the protein. Any type of yogurt is of great source of calcium which is vital in pregnancy diet. If you don’t take consume enough calcium then limited amount will only go to your baby stated by Geagan, depleting the calcium in your bones.

Dark green leafy vegetables

Spinach and many other green leafy vegetables are fully loaded with nutrients and vitamins including vitamin A, C and K which has an important folate. They are also been well found to promote eye health stated by Geagan

Lean meats

Meat is said to be an excellent source of high protein stated by dietitian Karin Hosenfeld of North Dallas Nutrition. When you buy red meat which looks for cuts at around 95 to 98 percent fat free

Colourful fruits and veggies

Eat plenty of red, orange, green purple, yellow and white vegetables and fruits in order to ensure that you and your baby get well nutrients. Each colour group offers different minerals and vitamins which explains dietitian Jodi Greebel, owner of Contrition, a nutrition counselling service in New York.

 

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