Healthy Foods You Should Eat While Pregnant
Foods enriched with Omega-3 Fatty Acids
Omega-3 fatty acids are vital to a baby’s brain development and eyesight. Salmon is a good source of Omega 3s. It offers that ever-so-important quality protein, too, as do other types of fatty cold-water fish, such as tuna, halibut and sardines.
Limit your consumption of fish – including salmon – to 12 ounces a week to avoid the risk of mercury. If you’ve maxed out on fish, get those omega 3s from walnuts or ground
Foods enriched with Fiber
If you’ve always had regular bowel movements, pregnancy might take you by surprise. During this time, your gastrointestinal tract slows down, and you may suffer from constipation and hemorrhoids. Keep things on the right track by taking in plenty of fiber, which also help reduce the risk of pregnancy complications, such as preeclampsia. Beans are a good source of fiber – along with equally important iron, calcium and zinc – as are whole grains
Foods enriched with Calcium
Calcium doesn’t only help strengthen your bones and teeth, but the skeleton of your baby as well. If you don’t take in enough calcium, your body diverts any that it does have to your baby – and your bones and teeth are at risk. Greek yogurt is high in calcium and in protein, while broccoli serves as a vegetable source of this mineral. Broccoli has the bonus of offering vitamins A and C, along with folate. Other high-calcium foods include milk, dark green leafy vegetables, and fortified foods such as orange juice, soy milk and cereal.
Other Nutrients
To best satisfy your nutritional needs, eat a variety of foods from all of the food groups — dairy, fruits, vegetables, proteins and grains.
Consume plenty of choline, found in eggs and spinach, to aid in your baby’s growth and development, along with vitamin A and beta carotene, two nutrients that help with the baby’s bones and teeth.
These micronutrients are found in yellow and orange fruits and vegetables, such as pumpkin and sweet potatoes.
You also need plenty of iron to help form hemoglobin and prevent anemia in yourself and a low birth weight in your baby, so look for beef or pork products and fortified grains. You will also benefit from regular consumption of vitamins C, B-6, B-12 and D.