Top Ten Pregnancy Foods
Top Ten Pregnancy Foods
We all know that eating a well-balanced and nutritious diet during pregnancy is essential for both your health, and that of your baby's. Certain foods provide even greater benefits, due to both their nutrients and the effect they have on your body. Here's our list of the Top Ten Foods you should try to eat, when eating for two (or more!)
1) Beans/Legumes - Great source of protein (especially if you are vegetarian or don't eat a lot of meat). Legumes also contain a lot of fiber which will lessen your likelihood of suffering from constipation, a common pregnancy complaint. They also contain iron, (assists in red blood cell production) which is very important during pregnancy - getting sufficient amount of iron can even help decrease fatigue and depression. Legumes are also high in folate - the natural form of folic acid, which is extremely important in helping reduce neural tube defects.
2) Nuts - such as almonds, peanuts and walnuts, are a great power food to eat during pregnancy. Not only do they contain protein but they are also loaded with Calcium, Antioxidants and Folate as well. Keep some in a baggy when you're out and about - nuts are great for snacking and boosting your energy.
3) Yogurt (with live cultures) - Digestion issues are a common side-effect of pregnancy, and eating probiotic yogurt can greatly help in this area. Yogurt is also loaded with much needed protein and calcium. Choose plain, low-fat options.
4) Dark Green Vegetables - such as Broccoli, Asparagus and Spinach contain plenty of Vitamins and Antioxidants - make sure to include these power packed veggies in your diet.
5) Dark Chocolate - contains theobromine, which may help prevent preeclampsia and high blood pressure during pregnancy. So when you just gotta have some chocolate - make it the dark variety, as the darker the chocolate the more theobromine it contains.
6) Avocados - high in Folate, Vitamins C and E, Beta-carotene, Potassium and healthy monounsaturated fats - and oh so good to eat! Try them sliced on sandwiches, or whip up some Guacamole!
7) Berries - these make a yummy and convenient snack and are loaded with Antioxidants, Vitamin C, and Folate. When you're craving something sweet - try snacking on berries instead of sugary snacks - your baby will thank you!
8) Fish -not only an excellent source of protein but fish is full of Omega 3 Fatty Acids, which contain DHA - essential for baby's development. Salmon and Sardines are great choices. Most experts recommend limiting your fish intake to 2 times per week.
9) Eggs - another source of protein, but also contain Vitamin A, B12 and much-needed Iron. You can even find eggs specially enhanced with Omega 3 to help even further in your baby's development. (Make sure to always thoroughly cook eggs before eating them).
10) Sweet Potatoes - great source of Vitamin A which is essential for baby's development, and they are better for you than regular potatoes. Good source of Vitamin E and C, and Beta Carotene as well. Next time you're thinking of eating a potato, try a baked sweet potato instead!
Eating for two (or more) is a great responsibility and a topic that concerns many pregnant women. While the above list does not include all the foods you should be eating, including these Top Ten Pregnancy Foods in your well-balanced diet should provide a great start to ensuring that you and baby are getting the important nutrients you both need.
