During pregnancy, you will hear many true and false rumors about the appropriate nutrition for you and you unborn baby. You could also become confused by hearing “this food is allowed” and “that food is not allowed” from family and friends.
Since healthy nutrition is an essential requirement for both the mother and the baby during pregnancy, in this article, I will explain the top 10 foods that you should eat during pregnancy.
Following are healthy foods we recommend you to have during pregnancy:
1- Whole grains
Brown bread and whole grain cereals are rich in iron, folic acid and fibers compared to white bread and white rice.
Include whole grains in your diet such as oatmeal, whole grain wheat sandwiches, whole grain pasta and brown rice.
2- All kinds of cherry
Cherries are rich in potassium, vitamin C, folic acid, and fibers.
Include black or red cherry or berries in your diet, add it to yogurt or eat it fresh or with pancake, or make cherry and fruit smoothies.
3- Salmon
Salmon is rich in omega-3 acids, which are essential for the health of the brain and eyes of the baby. Many studies have found that having omega-3 during pregnancy can make your unborn baby smarter!
It is also a good source for vitamin B, and is well-known to have less mercury than other kinds of fish.
Prepare the salmon as you like it, whether grilled, boiled, or in salads.
You can have up to 12 ounces of salmon weekly.
4- Legumes
White, black, or red beans, cowpea seeds, lentils, and soy beans.
Legumes are a rich in protein and fibers, in addition to iron, folic acid, calcium, and zinc.
It can be added to your diet through soups, salads, pasta dishes, or vegetable stews.
5- Low-fat yogurt
A cup of low-fat yogurt can provide you with more calcium than a cup of milk, it is also a good source of protein.
You can add fruit to a cup of low-fat yogurt to get a delicious snack.
6- Eggs
Eggs are an excellent source of high quality protein, which provides essential amino acids for you and your baby.
Eggs also contain choline, which is essential for the growth of your baby’s brain.
But be careful. Eggs should be well cooked and not raw.
7- Green leafy vegetables
They include Green onion, basil, broccoli, spinach, chicory, watercress, chard, cabbage, and purslane.
These vegetables are rich in folic acid and iron which are important for the development of the nervous system of your baby. They also contain vitamins A, C, and K and fibers which help prevent constipation during pregnancy.
8- Sweet potato
The substance which gives sweet potato its great orange color is carotenoid pigment, which turns into vitamin A in our bodies.
Sweet potato is a great source of vitamin C, folic acid and fibers.
It can be eaten as a snack, either boiled or baked.
9- Raw nuts
Like walnuts and almonds.
Walnuts are rich in omega-3 acids, fibers, and proteins, in addition to zinc and selenium.
It is advisable to eat a handful of walnut and almond daily.
10- Low-fat meats
Pregnant women need 10 grams of protein more than regular women, so it is advisable to eat low-fat meat, such as lamb meat. And it’s recommended to remove visible fat.
Meats are also important for pregnant women, because they are rich in iron, which protects them from developing iron deficiency and anemia.
