When you are pregnant, you want your baby to have the best chance at a healthy life. In order for this to happen, you need to eat a diet thats rich in calcium, folic acid, iron, omega-3 and protein. The healthiest food for pregnant women will contain all of these nutrients and more.
Eat Organic Fruits and Vegetables When Pregnant
Fruits and vegetables are loaded with calcium, folic acid, vitamin B, vitamin C and other nutrients that are important for the health of your unborn baby. Fruits and vegetables contain healthy carbohydrates to give you energy to perform throughout the day. These foods also contain fiber, so they help regulate the bowels and keep you full longer.
Fruits and vegetables are low in calories, so when you eat them, you are less likely to gain an excess amount of weight while youre pregnant. Some types of veggies and fruits are loaded with water, so they can help prevent dehydration during pregnancy.
Seafood is Healthy to Eat During Pregnancy
Seafood contains the omega-3 that is essential for brain, retina and nervous system development in unborn babies. Adequate intakes of this nutrient during pregnancy can reduce the risk of preeclampsia, preterm labor and postpartum depression. Omega-3 can also prevent developmental and behavior problems in children later in life.
Eating plenty of fish while you are pregnant can help you get the recommended 250mg of omega-3 each day. When choosing seafood, remember that some kinds contain high levels of mercury and can cause harm to your fetus.
Some types of fish you should absolutely avoid include grouper, marlin, shark, swordfish, mackerel, tilefish and orange roughy. You can eat six 6oz servings per month of the following fish:
carp
mahi mahi
saltwater perch
snapper
chunk light tuna
blue crab
herring
skate
cod
monkfish
You can safely enjoy two 6oz servings of the following fish each week:
butterfish
calamari
anchovies
catfish
shad
sole
shrimp
clams
oysters
sardines
flounder
whitefish
shrimp
salmon
caviar
To make your seafood as safe as possible, cook it to a temperature of 145 degrees Fahrenheit before eating. When fish is thoroughly cooked, it will be opaque in color and separate easily into flakes. Properly cooked shellfish will pop open, and shrimp will turn a milky white color.
Lean Meats and Poultry Are Nutritious to Eat While Pregnant
Eating lean meat and poultry is an excellent way to get the iron and protein you need during pregnancy. Iron is important for building red blood cells to transport oxygen through the body. Lack of this nutrient during pregnancy can cause paleness, dizziness, headaches, fatigue, and cold hands and feet.
Pregnant mothers are prone to iron deficiency because of their increased blood volume. Your doctor will test your blood at least twice during your pregnancy to make sure you have enough iron in your system. If your iron is low, your doctor may recommend iron supplements to help.
Protein helps with the growth of your babys muscles, internal organs, fingers, toes, hair and nails. This nutrient is particularly important during the second trimester of pregnancy because your fetus is growing rapidly during this time. Add a healthy source of protein to each meal to ensure you get enough of this nutrient in your diet.
Food for pregnant women should be loaded with a variety of vitamins and minerals. Eating fruits, vegetables, seafood, lean meat and poultry will help provide all of the nutrients you need to support the growing life inside of you.
Eat Organic Fruits and Vegetables When Pregnant
Fruits and vegetables are loaded with calcium, folic acid, vitamin B, vitamin C and other nutrients that are important for the health of your unborn baby. Fruits and vegetables contain healthy carbohydrates to give you energy to perform throughout the day. These foods also contain fiber, so they help regulate the bowels and keep you full longer.
Fruits and vegetables are low in calories, so when you eat them, you are less likely to gain an excess amount of weight while youre pregnant. Some types of veggies and fruits are loaded with water, so they can help prevent dehydration during pregnancy.
Seafood is Healthy to Eat During Pregnancy
Seafood contains the omega-3 that is essential for brain, retina and nervous system development in unborn babies. Adequate intakes of this nutrient during pregnancy can reduce the risk of preeclampsia, preterm labor and postpartum depression. Omega-3 can also prevent developmental and behavior problems in children later in life.
Eating plenty of fish while you are pregnant can help you get the recommended 250mg of omega-3 each day. When choosing seafood, remember that some kinds contain high levels of mercury and can cause harm to your fetus.
Some types of fish you should absolutely avoid include grouper, marlin, shark, swordfish, mackerel, tilefish and orange roughy. You can eat six 6oz servings per month of the following fish:
carp
mahi mahi
saltwater perch
snapper
chunk light tuna
blue crab
herring
skate
cod
monkfish
You can safely enjoy two 6oz servings of the following fish each week:
butterfish
calamari
anchovies
catfish
shad
sole
shrimp
clams
oysters
sardines
flounder
whitefish
shrimp
salmon
caviar
To make your seafood as safe as possible, cook it to a temperature of 145 degrees Fahrenheit before eating. When fish is thoroughly cooked, it will be opaque in color and separate easily into flakes. Properly cooked shellfish will pop open, and shrimp will turn a milky white color.
Lean Meats and Poultry Are Nutritious to Eat While Pregnant
Eating lean meat and poultry is an excellent way to get the iron and protein you need during pregnancy. Iron is important for building red blood cells to transport oxygen through the body. Lack of this nutrient during pregnancy can cause paleness, dizziness, headaches, fatigue, and cold hands and feet.
Pregnant mothers are prone to iron deficiency because of their increased blood volume. Your doctor will test your blood at least twice during your pregnancy to make sure you have enough iron in your system. If your iron is low, your doctor may recommend iron supplements to help.
Protein helps with the growth of your babys muscles, internal organs, fingers, toes, hair and nails. This nutrient is particularly important during the second trimester of pregnancy because your fetus is growing rapidly during this time. Add a healthy source of protein to each meal to ensure you get enough of this nutrient in your diet.
Food for pregnant women should be loaded with a variety of vitamins and minerals. Eating fruits, vegetables, seafood, lean meat and poultry will help provide all of the nutrients you need to support the growing life inside of you.
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