Healthy Pregnancy Food List – Pregnancy is a very important period where women have to consume enough minerals and vitamins in their daily basis or diet plans.
The healthy pregnancy food list indeed includes various nutrients to be consumed daily. With some new mothers having limited knowledge regarding the recommended food to eat and to avoid, it is important memorizing the recommended food list.
Remember, these are the foods that will give you the required power and nutrients for you and your baby. It is important to prevent nutrient efficiency so your babies will be born with perfect condition.
Main Healthy Pregnancy Food List
Let’s start the healthy pregnancy food list with the protein source foods. The lean meat is the first on your list as the building block of all cells in your baby’s and your bodies.
Consuming high protein foods allow you to keep the hunger at bay because your blood sugar is stable.
Every day, you should consume 75 grams of lean or about three servings. It is also rich in iron which is critical to develop the red blood cell supply in your babies and your bodies as well.
Iron is also crucial to help building the baby’s brain through nerve connections strengthening. The meat can be from chicken, beef and lamb.
Wild salmon makes another excellent protein source food. Even more, it is also rich in omega-3 fatty acids to metabolize fat soluble vitamins. It helps developing the baby’s brain and eyes, and reduce the prenatal depression risk.
Seeds and Nuts
When you are pregnant, you should consume enough amounts of vitamin B and A from recommended foods on healthy pregnancy food list.
Aside taking supplements, consuming certain foods rich in these vitamins is highly recommended. And the lentils are among of them. Lentils contain vitamin B6, iron, and folate. This combination is vital to form the brain and nervous system of your baby.
Edamame makes another excellent food choice for vitamin B and A. It is not only nutritious but also delicious. It is actually rich in folate, calcium and protein as well. You can simply stir fry it or use it for pasta.
Nuts are essential because they are rich in vitamin E, zinc, calcium, selenium, potassium, magnesium, manganese and copper.
Fruits and Vegetables
This super fruits are rich in vitamin C, antioxidants, fiber, carbs and water. Berries can be a great additional food for pregnant women to improve their nutrient.
The other great fruits which are containing vitamin B6 and C, potassium and folate that greatly ease your morning sickness. Carrots and peppers are great choice to be in the list of your meal as they are rich in beta-carotene, vitamin C and B6.
3. Dried fruits
This is a kind of fruit that almost all of its water content is taken out through drying process. The most regular types are figs, dates, apricots and raisins. They are containing high calories and highly nutritious. A single dried fruit, excluding all the water and its smaller size, is containing nutrients as much as fresh fruit. It’s absolutely advantageous for pregnant women due to its nutrient-dense. Just be aware to avoid the candied form and control your intake portions.
With those recommended healthy pregnancy food list eaten in daily basis, there will not be any major issue during your pregnancy.