Food during pregnancy becomes extremely important for a woman and her unborn child. Is it really necessary to eat a lot of fish, or does it contain too much mercury? Do you need meat to get protein, and what is the maximum amount of fat allowed? Can eggs be eaten or do they contain too much cholesterol? There are many foods that will ensure that both you and your baby get enough nutrients. Therefore, I suggest that we consider 10 foods that are useful during pregnancy.
Surprisingly, one egg only has up to 90 calories. In addition to over 12 vitamins and minerals, eggs contain plenty of quality protein, which is important for pregnancy. Your baby’s cells grow at a tremendous rate, and every cell is made of protein. Plus, as a pregnant woman, you have your own protein needs. Eggs are also rich in choline, which promotes a baby’s full growth and healthy brain development, helping to prevent neural tube defects. Some eggs even contain omega‑3 fats, which are important for both brain and vision development. What about cholesterol content? Eggs contain natural cholesterol, which is perfectly absorbed in the body. Eggs are also very low in fat. Healthy women with normal blood cholesterol levels can consume one to two eggs a day as part of a balanced diet. And of course, eggs are cheap and very easy to cook, especially if you are hungry and don’t feel like cooking — you can boil a few hard boiled eggs, or make an omelette. Thus, the answer to the question “is it possible to eat eggs during pregnancy” is positive.
Not only is salmon rich in high-quality protein, but it’s also an exceptionally good source of omega‑3 fats, which are good for your child’s development — and can help boost your mood. Just remember that salmon or other fish (canned light tuna and pollock) is low in mercury, but should be eaten no more than 350 grams per week.
Beans contain more fiber and protein than any other vegetable. You already know the importance of getting enough protein during pregnancy, but you may not know that fiber can be your new best friend. When you are pregnant, your digestive tract slows down, which can cause constipation and hemorrhoids. Fiber can help prevent and reduce these problems. In addition, foods that contain fiber are usually rich in nutrients. For example, beans are good sources of iron, folate, calcium, and zinc.
sweet potato (sweet potato)
Sweet potatoes get their orange color from carotenoids, which are converted to vitamin A in our bodies. While consuming too much “preformed” vitamin A (found in liver, milk, and eggs) can be dangerous, carotenoids are a different type. They are converted to vitamin A only as needed, so there is no need to limit your intake of vitamin A‑rich fruits and vegetables. Sweet potatoes are also a great source of vitamin C, folate, and fiber.
Popcorn and other whole grains
Popcorn is a whole grain product. Whole grains are important during pregnancy because they contain fiber and nutrients, including vitamin E and selenium. But don’t stop at just popcorn: there are plenty of other whole grains, such as oatmeal or barley.
Walnuts are one of the richest sources of omega-3s. A handful of walnuts is a great choice for both an appetizer and an addition to your salad. Also, walnuts are a good source of protein and fiber. That is why it is one of the 10 foods that are useful during pregnancy.
Greek yogurt typically contains twice as much protein as regular yogurt, making it one of your favorite foods during pregnancy. Any yogurt is a great source of calcium, which is vital in the pregnancy diet. If you don’t get enough calcium, it will be transferred to your baby from your bones. The goal during pregnancy should be to provide your baby with calcium without taking away the nutrients from yourself. Calcium will help keep your own bones intact as well as build a healthy skeleton for your child.
Dark green, leafy vegetables
Spinach, kale, chard, and other green leafy vegetables are full of vitamins and nutrients, including vitamins A, C, and K, as well as folate.
Meat is an excellent source of high quality protein. Beef and pork stand out among meats because they contain choline in addition to protein. Do not eat sausage, or sausages. All meat should be well stewed or boiled, otherwise there is a small risk of getting bacteria and parasites such as Listeria, Toxoplasma or Salmonella.
colorful fruits and vegetables
Eating plenty of green, red, orange, yellow, purple, and white fruits and vegetables will ensure that you and your baby get plenty of nutrients. Each color group provides different vitamins and minerals.
Be healthy you and your baby!