Pregnancy is a time when you feel hungry the most. That doesn’t mean you indulge in everything you can lay your hands on. Being pregnant means, you have to pay extra attention to what you eat, more than you do any other day.
Some foods give you great health benefits when you’re pregnant, while others should be limited or not eaten at all.
With so much going on within your body, keeping track of what to eat and what not to can be challenging. So, we have listed seven of the healthiest foods and drinks for pregnant women.
7 Foods And Drinks For Pregnant Women
Remember that not only what you eat matters when you’re pregnant. Liquids also play an important role during pregnancy, and you must also know what you should drink.
Read on to find out what types of food you should be eating more when you’re pregnant.
Dairy Products
Dairy products play an essential role during pregnancy; you should eat more of these superfoods for a healthy pregnancy. These foods are packed with calcium and protein, which is important for your baby’s growth.
Dairy products contain other important nutrients, including B vitamins, phosphorus, zinc, and magnesium.
Include a mix of cheese, yogurt, and milk in your diet. Greek yogurt has more calcium than other dairy products, so try to add it to your diet instead of ordinary yogurt. Yogurt also contains probiotics which are also vital for your baby’s growth.
Eggs
Eggs are high in proteins, an essential nutrient for a healthy pregnancy. A large egg contains 6.24g of protein. Protein in eggs provides your baby with the required amount of amino acids.
Proteins in your diet help with nausea that is experienced during pregnancy. It also helps you achieve a healthy weight during pregnancy.
Eggs also contain vitamins and minerals, including vitamins D & B12, folate, and choline, which are essential for a baby’s brain development.
Legumes
Legumes are excellent sources of protein, fiber, calcium, iron, and folate, all essential for your baby’s growth. Certain legumes are also rich in magnesium and potassium.
Folate is especially essential for you and your baby in the first trimester of your pregnancy. For a healthy pregnancy, you need at least 6000mcg of folate. This amount is hard to get from food alone and is usually coupled with supplements based on your doctor’s recommendation.
Examples of legumes are peas, lentils, beans, chickpeas, peanuts, and soybeans.
Leafy Greens
Leafy greens and dark green vegetables, including kale, spinach, and broccoli. These are packed with nutrients that are the ultimate healthy foods for pregnant women.
If you don’t like eating them, you can easily make a smoothie or include them as part of a delicious recipe and other ingredients.
Leafy greens contain vitamins A, C, and K, calcium, fiber, iron, folate, and potassium. All of these nutrients are vital for a healthy mom and baby.
A high-fiber diet helps ease constipation which is common among pregnant women. Leafy greens are also linked with reducing babies’ risk of low birth weight.
Lean Meat
Lean meat, including chicken, beef, and pork, are all high in proteins, which is crucial for your baby’s healthy growth. Pork and beef are also rich in B vitamins, choline, and iron, which you need in high amounts for a healthy pregnancy.
Iron is also essential during pregnancy because iron deficiency can lead to anemia, which increases the risk of low birth weight.
Increase iron absorption by including foods rich in vitamin C in your diet. Examples are oranges, bell peppers, and tomatoes.
Nuts, Seeds, And Dried Fruits
Nuts, seeds, and dried fruits are great snacks when you get hunger pangs during pregnancy. They’re nutritious and keep you full until the next meal.
Nuts, seeds, and dried fruits contain essential nutrients, including vitamin E, vitamin K, folate, potassium, phosphorus, magnesium, selenium, and fiber.
Seeds such as chia are high in fiber and protein, which helps in blood sugar regulation and relieves constipation during pregnancy.
Examples of nuts, seeds, and dried fruits to eat for a healthy pregnancy are prunes, dates, chia seeds, and cashew nuts.
Water
There’s nothing more refreshing and better than drinking a glass of water, whether you’re pregnant or not. However, drinking water is extra beneficial when you’re pregnant to prevent dehydration, which could lead to preterm labor contractions.
Drinking lots of water prevents urine infections and constipation at bay. It also minimizes swelling and fatigue, which are common during pregnancy.
Aim to drink at least 8-10 glasses of water each day.
Other Healthy Foods And Drinks For Pregnant Women
Food and drinks play such a vital role during pregnancy that not paying due importance to these factors could put you at risk of various pregnancy complications.
Here is a list of foods and drinks you should have when you’re pregnant.
- Fatty fish, including salmon, tuna, etc.
- Fish liver oil
- Baked potatoes
- Sweet potatoes
- Cantaloupe
- Berries
- Whole grains
- Avocado
- Orange
- Green and red pepper
The Importance Of Eating Healthy During Pregnancy
A healthy diet is vital to follow when you’re pregnant. The benefits of a healthy diet during pregnancy are as follows.
- It is linked to the healthy brain development of babies.
- It reduces the risk of low birth weight.
- It reduces the risk of various congenital disabilities.
- It reduces the risk of anemia in the mother.
- It helps eliminate unpleasant pregnancy symptoms, including morning sickness and fatigue.
- It keeps bladder infections and constipation at bay.
- It promotes the physical and mental well-being of the mother.
Nutritional Needs Of Pregnant Women
Studies show the importance of vital nutrients during pregnancy and lactation. Your baby relies on your nutrition, so you must eat healthy for both you and the baby. Following are the specific nutritional needs of a pregnant woman.
- Proteins
- Fiber
- Fat
- Vitamins A, B, C, D, E, and K
- Calcium
- Iron
- Potassium
- Zinc
- Phosphorus
- Folate
- Choline
- Magnesium
- Iodine
- Selenium
- Omega-3 fatty acids
The best way to get all the essential nutrients during pregnancy is to make your own healthy, nutritious meal at home.
You can also try out some of the meal replacement shakes for women packed with essential nutrients. These shakes are ready-made and convenient while giving you the required nutrients.
Foods To Limit During Pregnancy
Certain foods are best to limit if you’re pregnant. Don’t consume too much of the following foods and drinks if pregnant. If possible, try to avoid them to stay on the safe side.
- Coffee
- Tea
- Energy drinks
- Sodas
- Organ meat
- Junk food
Foods And Drinks Pregnant Women Should Avoid
The Food and Drug Administration (FDA) advises pregnant women to avoid eating or drinking the following.
- Seafood high in mercury, such as swordfish, shark, king mackerel, etc.
- Raw or undercooked fish, oysters, and scallops
- Shellfish
- Undercooked poultry, meat, and eggs
- Processed meat
- Unpasteurized foods
- Alcohol
- Unwashed vegetables and fruits
Tips For A Healthy Pregnancy
Every pregnant woman longs for a healthy pregnancy that ends up with the safe delivery of a healthy baby. Here are a few tips to follow for a healthy pregnancy.
- Eat healthy and nutritious foods.
- Take your prenatal supplements according to doctor recommendations.
- Exercise regularly. However, listen to your body and don’t overdo it.
- Sleep well and get enough rest during the day.
- Avoid doing difficult chores.
- Track your weight gain. Excessive weight gain could cause problems during pregnancy.
- Limit caffeine.
- Call your doctor if you feel something is wrong.
- Avoid smoking; even second-hand smoking could be toxic for your baby.
- Avoid taking any medication without consultation from your doctor.
- Practice relaxation techniques such as yoga, meditation, etc. These help during pregnancy and labor.
Conclusion
Pregnancy is an exciting journey, but it also means that you need to be extra-cautious. The slightest mistake could cause lasting damage, especially regarding what you put into your body.
That’s why you need to consume nutritious foods and drinks and avoid anything that can cause harm to you or your baby.
These seven best foods and drinks will keep you and your baby healthy. Also, remember to follow the tips given above for a healthy pregnancy.
FAQs
What Are The Best Fruits For Pregnant Women?
The best fruits for pregnant women are apples, oranges, kiwis, pears, mangoes, strawberries, raspberries, blueberries, pomegranates, and avocados.
What Fruits Should I Avoid During Pregnancy?
Avoid eating pineapples, papayas, frozen berries, and canned tomatoes during pregnancy.
Which Foods Help Baby’s Brain Development During Pregnancy?
Iron-rich foods, including leafy vegetables such as spinach and kale, improve oxygen flow to a baby’s brain cells and help the baby’s brain development.
What Foods Are Good For A Baby’s Eyes During Pregnancy?
Carotenoids in brightly-colored fruits and vegetables are good for a baby’s eyes. Examples are leafy vegetables such as spinach, kale, broccoli, carrots, and corn.
