Top 10 Best Things to Eat During Pregnancy

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When you’re pregnant, it doesn’t always mean you’re eating for two.Yes, a growing baby benefits from a mother’s diet throughout the day, but many health experts say nutrition during pregnancy should be about adding extra nutrients, as opposed to extra meals. Eating for two is a myth. Definitely during the first trimester, women do not need to eat extra calories;Women need about 300-350 calories more per day in the second trimester and 450 calories a day in the third.Pregnancy is a crucial time for women to eat more iron, calcium, protein, vitamins A, B and C, , magnesium, selenium (required for the thyroid gland) and zinc. All these nutrients, she points out, can be found in fresh produce and lean protein.Here’s advice from nutrition experts on their top pregnancy foods. You don’t need to like or eat them all, but pick and choose your favorites to give your pregnancy a nutritional boost.

10. Avocados

Loaded with folic acid (vital to forming your baby’s brain and nervous system), potassium, vitamin C, and vitamin B6 (which not only helps baby’s tissue and brain growth, but may also help with your morning sickness), avocados are a delicious way to get your vitamins. Spread some ripe avocado on your whole grain roll as a healthy substitute for mayo. Keep in mind that avocados are high in fat (though the very good kind) and calories, so heap them on your plate only if you’re having trouble gaining weight.

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9. Eggs

It’s amazing what you get in one egg for only about 90 calories. In addition to more than 12 vitamins and minerals, eggs contain lots of quality protein, which is essential for pregnancy. Your baby’s cells are growing at an exponential rate, and every cell is made of protein. Plus, as a pregnant woman, you have your own protein needs.Eggs are also rich in choline, which promotes your baby’s overall growth and brain health, while helping prevent neural tube defects. Some eggs even contain omega-3 fats, important for both brain and vision development.Moreover, Eggs are cheap, easy, quick, and versatile. When you’re too exhausted to cook a full meal, a couple of hard-boiled or scrambled eggs are just the ticket.

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8. Fatty Fish

You can eat up to six ounces of albacore (white) tuna a week — eating more than the recommended amount can lead to higher mercury levels that can be harmful to your baby. But including oily or fatty fish in your diet fuels your body with omega 3 fatty acids which helps your heart and strengthens your brain health. Eating up to 12 ounces of fish a week is considered safe during pregnancy (especially, in third trimester).

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7. Colorful fruits and veggies

Eating plenty of green, red, orange, yellow, purple, and white fruits and vegetables ensures that you and your baby get a variety of nutrients. Each color group provides different vitamins and minerals.Another advantage of eating across the fruit and veggie spectrum: During the later stages of pregnancy, the baby ‘tastes’ the foods you eat through the amniotic fluid. So if you expose your baby to a variety of healthy fruits and vegetables in the womb, you’ll increase the chance that your baby will recognize and accept those flavors later on.

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6. Carrots

Carrots are tops when it comes to vitamin A, so important for the development of your baby’s bones, teeth, and eyes. They’re perfect for munching on the go, but they also shred neatly into almost anything (from salads to meatloaf to cakes to muffins). Carrots are also a good source of vitamins B6 and C, and fiber to keep things moving.

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5. Nuts

Nuts are chock-full of important minerals (copper, manganese, magnesium, selenium, zinc, potassium, and even calcium) and vitamin E. And even though they’re high in fat, it’s mainly the good-for-you kind.As discomfort becomes more common during the third trimester, it’s important to eat frequently. Nuts are a great source of protein and heart healthy fats, and make a great snack since they’re easy to store. Nuts like almonds, walnuts, pistachios and cashews all have healthy fats, protein and fibre.So in a nutshell, go nuts with nuts (in moderation if you’re gaining quickly, liberally if you’re gaining slowly) and toss them into salads, pasta, meat, or fish dishes, and baked goods.

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4. Yogurt

Cup for cup, yummy yogurt contains as much calcium as milk — but it’s packed with protein and folic acid too. Blend it with fruit into satisfying smoothies, layer with granola in a breakfast parfait, use it as a low-calorie substitute for sour cream or mayo in sandwich fillings, dips, and salad dressings, or simply spoon it out of the carton. And here’s another reason to find culture: The active cultures in yogurt can prevent stomach upset, as well as yeast infections.

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3. Beans

Navy beans, lentils, black beans, pinto beans, chickpeas …. There are so many to choose from Beans contain the most fiber and protein of all the vegetables.You already know that it’s important to get enough protein during pregnancy, but you may not yet realize that fiber could become your new best friend. When you’re pregnant, your gastrointestinal tract slows down, putting you at risk for constipation and hemorrhoids. Fiber can help prevent and relieve these problems.In addition, food that contains fiber tends to be rich in nutrients. This is certainly true for beans, which are good sources of iron, folic, calcium, and zinc.

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2. Spinach

Rich in folic acid, iron (which you need for all those blood cells, Baby!), vitamin A and calcium which is required in early pregnancy to prevent neural tube defects (birth defects of the brain and spinal cord).

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1. Whole grains

Firstly, fiber in good quantity supplies energy to pregnant lady. Enriched, whole-grain breads and cereals are fortified with folic acid and iron and have more fiber than white bread and rice. Work whole grains into your day: oatmeal for breakfast, a sandwich on whole-grain bread at lunch, and whole-wheat pasta or brown rice for dinner.

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Conclusion

As long as you pay attention to serving sizes and eat a variety of nutritious foods including protein, whole grains, fruit, vegetables, and healthy fats, your nutrition should be adequate to maximize your health while supporting your developing fetus.  If you think you may be eating too much or too little, you might try writing everything you eat for three days in a food diary, so you can talk to your doctor about it at your next appointment.

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