Foods are necessary, but there are some foods that need to be consumed more during pregnancy because of the nutrients they contain.
These foods should be given more preference than others. They will also decrease any risk of significant health problems in both mother and baby.
Read on to know what to consume more during pregnancy.
Make sure you’re eating enough healthy nutrients
Good nutrition decreases the risk of significant health problems for both you and the baby in your womb. The oft quoted phrase ‘eating for two’ conjures up images of vast platters of diet and multiple meals throughout the day. In truth, you only need to consume about 300 calories more per fetus, per day.
- The calories you consume should be healthy calories — not those from junk or fast foods.
- One of the primary goals of eating more is to supplement your body and the child with the vitamins and minerals necessary for development.
Eat plenty of fruits and vegetables high in vitamin C
It is best to get this from natural foods rather than pills and supplements. You can get lots of vitamin C from citrus fruits, papaya, strawberries, broccoli, cauliflower, tomatoes, Brussels sprouts, and red peppers (among other foods).
Consume more protein
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.
Get plenty of calcium
Calcium is vital to you when pregnant. By consuming more calcium, you will be aiding in your baby’s bone and nerve development.
Great sources of calcium include yogurt, 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.
Eat foods that contain folic acid
You should try to eat folic acid that occurs naturally in diets 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 contain other helpful nutrients, so try to eat 1-2 servings of them per day.
Choose foods with zinc
It’s important to get 11-13 mg of zinc per day during your pregnancy, so be sure to choose food items containing this essential mineral. Some options include beef, pork, poultry (chicken and turkey), cashews, almonds, peanuts, fortified breakfast cereal, yogurt, and cheese.
Read also: 9 Important Reasons Children Should Not Consume Junk Food
Make sure you get enough iron
Iron is used in the body for blood cell production, both in your own body and your developing baby’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.
- Diets 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.
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