Pregnancy is a very crucial phase in a woman’s life where the expecting mother needs to make right food choices that will ultimately decide the future health of her baby and hers too. Right eating during pregnancy goes a long way in developing the baby’s brain power, vision and teeth and bones that carry throughout his or her life. So there need to be a right diet chart so that you take the right amount of all essential elements, vitamins and minerals in balanced proportion. Here we explore ten best foods a mother should eat during pregnancy.
It might sound amazing, but it is a fact that you get solid ninety calories from a single egg. Eggs are rich in super quality protein plus over twelve vitamins and minerals. These are all essential nutrients that are required during pregnancy. Factually, the cells of the fetus inside the mother grow at an astronomical pace and all of these are protein cells. Besides, the mother needs extra protein as well to carry the strain of pregnancy. An egg contains a sufficient quantity of choline, which is essential for the overall growth of the baby including its brain development. It also guards against neural tube disorders. Surprisingly, some eggs are rich in Omega 3 fatty acids too which are excellent for brain and eyesight development. Eggs are low in saturated fats, so a healthy mother can eat two boiled eggs daily during pregnancy.
Salmon is rich in top quality protein and contains an abundance of Omega 3 fatty acids, which helps in the development of the fetus. It also keeps the pregnant mother in a happy mood. This fish has a negligible chance of mercury poisoning, prevalent in many fishes, which is harmful to the baby’s rudimentary nervous system.
Beans have a double blessing of high-quality protein and plant fiber. While the plant fiber eases your bowel movement, protein helps in the growth of the baby. The pressure of the developing fetus on the gastrointestinal tract puts the mother at the risk of suffering from constipation and hemorrhoids, and beans take a good care of the issue. Beans are also a great source of essential minerals like iron, folate, calcium and zinc. Black beans, pinto beans and navy beans are all great for a pregnant mother.
Walnuts are a good source of protein and fiber which constitutes a healthy diet for a pregnant mother. They also contain plant based Omega 3 fatty acids good for mother’s health and mental well being.
Dark Green And Leafy Vegetables
Dark green and leafy vegetables are rich sources of vitamins A, C and K and contain a substantial quantity of folate and other nutrients. They improve the vision of both the mother and the baby. Vegetables like spinach, kale and Swiss chard are specially recommended for pregnant mothers.
Lean meats are great sources of top grade protein. Make sure that the meat is 95% free from fat. Poultry meat like chicken and turkey are best choices. Among red meat category, lean beef and pork command a unique position as they have choline in addition to protein. Protein content of meat helps in the physical growth of the baby inside the womb and supports the mother through one of the most strenuous events in life of carrying a baby.
Corn And Whole Grains
Whole grains are rich in fiber and nutrients and are essential for pregnant mothers. They contain a good quantity of selenium, vitamin E and phytonutrients. The ideal example of whole grains for pregnant mothers would be oat meal, barley, whole wheat bread and corn.
Sweet potatoes are a must for consumption by pregnant mothers as they contain vitamin C, folate and fiber all of which are essential for the growth of the fetus and sustaining a pregnant mother’s health. They also contain carotenoids, which get converted into vitamin A inside the mother’s body.
Colorful Fruits And Vegetables
If the mother and the baby need a plenty of essential nutrients, the mother must consume a plenty of colorful fruits and vegetables. The basic reason is each color group ensures different minerals, vitamins and antioxidants. In the advanced stage of pregnancy, the baby actually tastes different fruit varieties through the amniotic fluid. Hence more diverse the color of fruits eaten more will be the variety of fruits tasted by the baby. Later on, the baby will recognize those tastes and approve the flavors. Choicest ones are banana, oranges, grapes, berries, papaya, spinach, red cabbage, tomato etc.
Greek yoghurts have just double the protein content compared to regular yoghurts. They are a good source of calcium as well which is essential for the bone development of the child. Calcium will also keep the bones of the pregnant mother strong and long lasting.