During pregnancy women want to avoid anxiety and stress, so offering sound and obtainable advice is key to assist women in making the right choices and knowing that they are eating well and therefore doing the best for their new baby.
Fear is a major factor also, but eating well and exercising can encourage greater self confidence, body confidence, total well being and therefore security both in themselves and their relationships, enabling women to cope much more positively – especially single mums.
Eating well during pregnancy allows for less unnecessary weight gain and therefore a healthier and happier pregnancy. Giving your body exactly what it needs follows through in many areas of your life and your babies. Positivity is enhanced through you feeling better about yourself and your ability to give your baby the very best start.
There are some good food for the time of pregnancy.
EGGS
"It's amazing what you get in one egg for only about 90 calories," says Elizabeth Ward, dietitian and author of Expect the Best, Your Guide to Healthy Eating Before, During, and After Pregnancy.
In addition to more than 12 vitamins and minerals, eggs contain lots of quality protein, which is essential for pregnancy.
"Your baby's cells are growing at an exponential rate, and every cell is made of protein," Ward explains. "Plus, as a pregnant woman, you have your own protein needs."
Eggs are also rich in choline, which promotes your baby's overall growth and brain health, while helping prevent neural tube defects. Some eggs even contain omega-3 fats, important for both brain and vision development.
SALMON
Not only is salmon rich in high-quality protein, says Ward, but it's also an exceptionally good source of omega-3 fats, which are good for your baby's development – and may help boost your mood. And unlike swordfish, king mackerel, tile fish, and shark, salmon has low amounts of methyl mercury, a compound that can be harmful to your baby's developing nervous system.
Just remember that even for salmon and other low-mercury fish, such as canned light tuna and Pollock, the FDA recommends eating no more than 12 ounces per week to avoid ingesting too much mercury.
BEANS
Navy beans, lentils, black beans, pinto beans, chickpeas … there are so many to choose from. "Beans contain the most fiber and protein of all the vegetables," says Ward.
You already know that it's important to get enough protein during pregnancy, but you may not yet realize that fiber could become your new best friend. When you're pregnant, your gastrointestinal tract slows down, putting you at risk for constipation and hemorrhoids. Fiber can help prevent and relieve these problems.
food that contains fiber tends to be rich in nutrients. This is certainly true of beans, which are good sources of iron, folate, calcium, and zinc.
SWEET POTATOES
Sweet potatoes get their orange color from carotenoids, plant pigments that are converted to vitamin A in our bodies, says Ward.
Although consuming too much "preformed" vitamin A (found in animal sources, such as liver, milk, and eggs) can be dangerous, carotenoids are a different type. They're converted to vitamin A only as needed, so there's no need to restrict your consumption of vitamin A-rich fruits and veggies.
Sweet potatoes are also a great source of vitamin C, folate, and fiber. And like beans, they're inexpensive and versatile. "Cook extra and save them to slice up later as a snack," Ward suggests.
WHOLE GRAIN AND POPCORN
Yes, you read that right. Popcorn is a whole grain. "People love it when I tell them that!" says Ward.
Whole grains are important in pregnancy because they're high in fiber and nutrients, including vitamin E, selenium, and phytonutrients (plant compounds that protect cells).
But don't stop at popcorn: There are lots of other whole grains out there, from oatmeal to barley. Fluffy, nutty-tasting quinoa is one of Ward's favorites.
"Whole grain quinoa is easy to make and is very high in nutrients, particularly protein, making it a super food in and of itself," she says.
WALNUTS
"Walnuts are one of the richest sources of plant-based omega-3s," says dietitian Kate Geagan, author of Go Green, Stay Lean. "A handful of walnuts is a great choice for an on-the-run snack or an addition to a salad."
While plant-based omega-3s don't provide much of the DHA that will benefit your baby, they're still good for both of you. Walnuts are also a good source of protein and fiber.
GREEK YOGURT
Greek yogurt typically has twice the protein of regular yogurt, making it one of Geagan's favorite pregnancy foods. And any kind of yogurt is a great source of calcium, which is vital in a pregnancy diet. If you don't take in enough calcium, the limited amount you have will go to your baby, says Geagan, depleting the calcium in your bones.
"The goal during pregnancy is to make sure you provide everything your baby needs without sacrificing your own health and nutrition," she explains. "Calcium will help keep your own bones intact while laying down a healthy skeleton for your baby."
VEGETABLES
Spinach, kale, Swiss chard, and other green leafy vegetables are loaded with vitamins and nutrients, including vitamins A, C, and K, as well as the all-important folate. They've also been found to promote eye health, Geagan says.
LEAN MEAT
Meat is an excellent source of high-quality protein, says dietitian Karin Hosenfeld of North Dallas Nutrition. "Look for lean meats with the fat trimmed off," she says. "When buying red meat in particular, look for cuts that are around 95 to 98 percent fat free."
Beef and pork stand out among meats because they contain choline in addition to protein, says Ward.
Don't eat deli meats or hot dogs, though, unless they're heated until steaming hot. There's a small risk of passing bacteria and parasites, such as listeria, toxoplasma, or salmonella, from the meat to your baby, says Mayo Clinic obstetrician Mary Marnach.
FRUITS AND VEGETABLES
Eating plenty of green, red, orange, yellow, purple, and white fruits and vegetables ensures that you and your baby get a variety of nutrients. "Each color group provides different vitamins and minerals,"
Image Source:
1. https://pixabay.com/en/pregnant-woman-pregnancy-pregnant-1910302/
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