Pregnancy is a special time of life that deserves to be celebrated! Pregnancy is a time to nourish your body with healthy foods and take extra care of yourself. As any expectant mother knows, healthy eating is essential during pregnancy. Healthy foods to eat while pregnant help ensures that you get all the nutrients you need for both yourself and your growing baby. While some may think that eating healthy means giving up all the delicious treats they love, this isn’t necessarily true!
Eating healthy during pregnancy doesn’t mean depriving yourself; it just means being mindful of the healthy foods you should include in your diet. But with so much conflicting advice about what’s healthy and what isn’t, it can be difficult to know where to start. That’s why we’ve compiled this list of healthy foods to eat while pregnant. These healthy foods will provide your body with the essential nutrients needed to support a healthy pregnancy and your baby’s growth.
What are the Benefits of healthy foods to eat while pregnant?
Eating healthy foods during pregnancy can benefit both you and your baby. Eating right helps provide essential nutrients, vitamins, and minerals to support a healthy pregnancy. Maintaining healthy eating habits while pregnant can help reduce the risk of complications such as pre-eclampsia, gestational diabetes, anemia, and premature delivery. Additionally, healthy eating during pregnancy can support healthy development for your baby, including healthy brain development. Here are seven healthy foods to eat while pregnant.
1) Leafy greens
The first healthy food to consider when pregnant is leafy greens. Leafy greens are a great healthy food to eat while pregnant. They contain essential vitamins and minerals, like folate, iron, calcium, and fiber. Folate, which helps prevent congenital disabilities, fiber for healthy digestion, and iron for healthy baby development. Eating enough leafy greens during pregnancy can help provide the essential nutrients for healthy fetal development and ensure you have healthy energy levels throughout your pregnancy.
Some Good Sources of Leafy Greens Include
Examples of leafy greens that are healthy to eat during pregnancy include spinach, kale, Swiss chard, bok choy, arugula, pole beans, turnip greens, and collard greens. These leafy green vegetables can be eaten raw in salads or sandwiches or cooked into soups or casseroles. Eating these healthy foods regularly provides expecting mothers with essential vitamins and minerals crucial for healthy pregnancies.
In addition to providing key vitamins and minerals that are important during pregnancy, leafy green vegetables also contain phytonutrients that have antioxidant properties that can help protect cells from damage caused by free radicals in the body. Furthermore, these health-promoting compounds can help support healthy cell growth and development during pregnancy. So, Including leafy greens into your diet regularly will provide health benefits and make meals more exciting and flavorful.
2) Whole Grains
Whole grains are another healthy food to consider eating during pregnancy. They are a good source of healthy carbohydrates, dietary fiber, and essential vitamins and minerals like folate, iron, calcium, magnesium, and zinc. Eating healthy whole grains in your diet can help ensure that you get enough of these important nutrients while pregnant. Healthy whole grains include quinoa, oats, wheat berries, barley, brown rice, and buckwheat. Whole grain-based foods like cereals and breads can also be healthy to eat during pregnancy as long as they are made with 100% whole grains.
Eating healthy whole grains regularly can help provide sustained energy throughout the day, as well as help to meet your pregnancy’s nutritional needs. It’s important to note that some whole grain-based foods may contain added sugars or unhealthy fats like trans fats or partially hydrogenated oils. Check the nutrition labels on these products and opt for healthy versions with lower levels of added sugar and healthy fats like olive oil or monounsaturated fats.
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3) Dairy Products
The third healthy food group for pregnant women to include in their diets is dairy products. Dairy products are a great source of calcium, protein, and healthy fats as well as vitamins A and D. Pregnant women should choose low-fat or fat-free dairy products such as plain yogurt, skim milk, cottage cheese, ricotta cheese and hard cheeses like cheddar and Swiss. Additionally, if desired, they can incorporate plant-based dairy alternatives such as soy yogurt and almond milk into their diets. To get the most out of the high-quality nutrients found in dairy products while pregnant, avoiding processed or sugary options like ice cream is essential.
4) Lean proteins
Healthy lean proteins are essential for pregnant women, as they help to provide the growing fetus with the necessary nutrients while also keeping the mother healthy. Lean proteins can be found in various sources, including fish, poultry, eggs, and legumes.
Fish:
Fish is an excellent source of healthy protein that can be especially beneficial to pregnant women. Some Fish such as salmon, trout, and sardines are rich in omega-3 fatty acids. Omega-3s have been found to help provide healthy development for the baby’s eyes, brain, and nervous system.
Poultry:
Poultry is also a healthy choice regarding protein sources during pregnancy. Chicken, turkey, and duck are all healthy sources of vitamins and minerals, as well as healthy fats. Moreover, poultry is low in mercury levels, making it a safe choice for pregnant women to consume.
Eggs:
Eggs are another great source of healthy lean protein that can be enjoyed while pregnant. The Eggs provide essential vitamins and minerals like iron, folate, choline, and other healthy fats. Additionally, eggs can be cook in a variety of ways to make them more enjoyable for pregnant women.
Legumes:
Legumes are healthy plant-based proteins that can provide essential nutrients while pregnant. Examples Legumes such as beans, lentils, peas, and chickpeas are all healthy sources of protein and fiber that can help to keep pregnant women healthy and provide them with the essential nutrition they need. Soaking and boiling legumes can help to make them easier to digest while adding them to salads or making healthy soups with them can be a delicious way to enjoy them.
5) Fruits and Vegetables
Including healthy fruits and vegetables in your diet, while pregnant is vital for providing essential vitamins, minerals, and fiber. Fresh or frozen fruits and vegetables can be added to a variety of dishes. Pregnant women are recommended to get 4–5 servings of fruit and 7–9 servings of vegetables per day (1). Fruits such as oranges, apples, bananas, strawberries, and blueberries are healthy for consumption during pregnancy. Vegetables like spinach, broccoli, kale, and bell peppers are also great options for healthy eating. So, adding healthy fruits and vegetables to meals throughout the day can be a great way to ensure you get the essential nutrients during pregnancy.
6) Smoothies and Juices
Smoothies and juices can be healthy snacks to eat while pregnant. They are a great way to deliciously consume healthy ingredients while ensuring you get the nutrients you need. Fruits and vegetables should be the main ingredients in any smoothie or juice. Adding healthy fats like avocado, nuts, and seeds can also help to increase nutrient absorption. Additionally, healthy proteins and healthy carbs like oats can be add to smoothies or juices to make them more filling. For added health benefits, you can also include healthy ingredients such as ginger, flaxseed, and turmeric.
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7) Water
Staying hydrated is key when it comes to healthy eating during pregnancy. Drinking enough water throughout the day can help to keep pregnant women healthy and energized. It is suggested that pregnant women drink at least eight glasses of water per day. Drinking healthy herbal teas like chamomile or ginger tea can be a great way to get in some extra fluids. Water can also help with weight gain and aid in healthy digestion. It is important to note that some herbal teas, like chamomile, should be enjoyed in moderation as it has been known to contain a small amount of caffeine.
Conclusion:
Eating healthy while pregnant is very important for the health and well-being of both mother and baby. Following a healthy eating plan that includes healthy proteins, fats, fruits, vegetables, smoothies, and juices, as well as staying hydrated with water, can ensure that pregnant women get all the nutrients they need to stay healthy throughout their pregnancy.
Additionally, healthy eating during pregnancy can help to promote healthy fetal development and healthy weight gain. Making healthy choices regarding food and beverages is critical for a healthy pregnancy, so be sure to consult with your doctor before making any significant changes in your diet. Healthy eating during pregnancy can be easy and enjoyable with the right plan.
If you want to learn more information about healthy foods to eat while pregnant, you can go on this article: 13 Foods to Eat When You’re Pregnant