1. Eat healthy foods with the right diet
The calories you consume when you are pregnant should be healthy calories, not those from junk food or fast food. One of the primary goals of eating more is to supplement your body and the child with the vitamins and minerals necessary for development.
The recommended amount of vitamin C for pregnant people is 70 mg per day. However, it is best to get this diet from natural foods rather than pills and supplements. Aim to eat 3-4 servings of these foods per day.You can get lots of vitamin C from citrus fruits, papaya, strawberries, broccoli, cauliflower, tomatoes, Brussels sprouts, and red peppers (among other foods).
Read also: 6 Natural Ways to Relieve Pregnancy Symptoms
Eating protein is always important, but when you’re pregnant you should aim to eat 2-3 servings of protein a day. Protein is primarily responsible for blood production and cell growth, both your own and your baby’s.Great sources of healthy proteins include eggs, Greek yogurt, legumes (beans), tofu, peanut butter, and lean meats.
Calcium is vital to pregnant people. By consuming more calcium, you’ll be aiding in your child’s bone and nerve development.
- Great sources of calcium include yoghurt, hard cheeses, milk, and spinach.
- Vitamin D is important to consume as well, as it is required for your body to absorb calcium. It is found in most of the same foods as calcium is, as well as in cereals and breads
5. Eat foods that contain folic acid
You will be getting folic acid in a prenatal supplement. However, you should try to eat folic acid that occurs naturally in foods for the best results. Folic acid is responsible for enzyme functioning and blood production in your baby.
Foods that contain folic acid include kale, chard, spinach, squash, beans, nuts, and peas. All of these foods contain other helpful nutrients, so try to eat 1-2 servings of them per day.
Iron is used in the body for blood cell production, both in your own body and your developing child’s. Most prenatal supplements contain iron, but as per most nutrients, it is best that you consume iron in a natural form from food rather than a supplement.
- Foods that contain high levels of iron include red meats, spinach, and iron-fortified whole grains (like certain breads and cereals). Get at least one serving of these iron-filled foods per day.
