Best foods to eat while pregnant

A good diet is essential to living a healthy lifestyle at any time, but it’s crucial if you’re pregnant. Even when you’re not pregnant or planning a pregnancy, maintaining a nutritious diet is an essential aspect of living a healthy lifestyle. Healthy pregnancy eating will support your unborn child’s growth and development. To achieve the proper mix of nutrients that you and your baby require, you do not need to follow a particular diet, but it is necessary to consume a range of meals every day. While it’s ideal to obtain vitamins and minerals from the foods you consume, you must also take a folic acid supplement while pregnant to ensure that you get all you need. In this article, we will discuss best foods to eat while pregnant.

Best foods to eat while pregnant

Here are some nutrient-dense best foods to eat while pregnant to help you reach your nutritional targets.

Read more: Home Remedies for Heartburn During Pregnancy: The CHELSEA Approach

Dairy Products

You need to eat more protein and calcium throughout pregnancy to fulfil the demands of your developing foetus. Milk, cheese, and yoghurt should be included in the foods you eat while pregnant. Casein and whey are two forms of superior protein found in dairy products. The finest food supply of calcium is dairy, which also has significant levels of phosphorus, B vitamins, magnesium, and zinc. Greek yoghurt in particular is advantageous since it includes more calcium than the majority of other dairy products. Probiotic bacteria, which assist digestive health, are also present in some kinds. Hence you should include dairy products in your daily diet.

Legumes

Lentils, peas, beans, chickpeas, soybeans, and peanuts are among the foods in this category. Legumes are excellent plant-based providers of calcium, iron, folate, fibre, protein, and other nutrients that your body needs during pregnancy. One of the most crucial B vitamins is folate (B9). It is crucial for both you and the unborn child, especially in the first trimester and even earlier. You must consume at least 600 micrograms (mcg) of folate each day, which can be difficult to do through diet alone. However, if your doctor advises supplements, including legumes can help you get there. Legumes often include a lot of fibre. Iron, magnesium, and potassium levels in certain kinds are also high. Hence you should try to include legumes in your diet.

Eggs

Eggs are one of the best foods to eat while pregnant. They are the healthiest meal you can eat since they have a small amount of practically every vitamin you require. Approximately 80 calories, excellent protein, fat, and a wealth of vitamins and minerals may be found in one big egg. The essential vitamin choline, which is needed during pregnancy, is abundant in eggs. It is crucial for a baby’s brain growth and aids in preventing improper brain and spine development. Approximately 147 milligrammes (mg) of choline may be found in one entire egg, making it easier for you to meet the current recommendation of 450 mg per day while pregnant. Hence daily consumption of one egg can be the healthiest option.

Read more: Potassium in eggs: is it too much?

Leafy Green Vegetables

There are several nutrients you’ll need, and broccoli and dark, green veggies like kale and spinach are packed with them. Although you might not enjoy eating them, they can frequently be snuck into a variety of cuisines. Fibre, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium are among the advantages. They are a veritable treasure trove. Servings of green vegetables are an effective approach to increase vitamin intake and prevent constipation because of all the fibre they contain. Additionally, vegetables have been associated with a lower risk of low birth weight.

Whole Grains

Whole grains have far more fibre, vitamins, and plant components than processed versions. Instead of white bread, spaghetti, and white rice, consider oats, quinoa, brown rice, wheat and barley. Oats and quinoa are two examples of healthy grains that also include a decent amount of protein. Additionally, they stimulate other areas that are frequently deficient in pregnant women: B vitamins, fibre, and magnesium. Hence whole grains are among the best foods to eat during pregnancy.

Nuts

During pregnancy, nuts are a fantastic source of nourishment and are also one of the best foods to eat while pregnant. You need them constantly, whether you’re in the first, second, or third trimester. Nutrient-dense foods include almonds, cashews, pistachios, and walnuts. In general, dried fruit has a lot of calories, fibre, and different vitamins and minerals. Several vitamins and minerals, such as folate, iron, and potassium, may be found in considerable quantities in one serving of dried fruit. Prunes are a good source of potassium, fibre, and vitamin K. They are effective natural laxatives and can aid with constipation. Dates are rich in plant chemicals, potassium, fibre, and iron. As a result, you should include them as a snack in your diet.

Lean Meat and Protein

Lean meats like chicken and beef are great sources of high-quality protein. Additionally, beef is abundant in choline, iron, and other B vitamins, all of which you’ll need in greater quantities when pregnant. As a component of haemoglobin, iron is a necessary mineral that is used by red blood cells. Your blood volume is rising, so you’ll need extra iron. This is crucial throughout the third trimester of pregnancy. Iron deficiency anaemia may result from low iron levels in the first and second trimesters of pregnancy, which raises the danger of low birth weight and other problems. However, for those who are able, to eat lean red meat regularly may help improve the amount of iron and avoid all these circumstances. Hence lean meat is the best food to eat during pregnancy.

Water

We must all keep hydrated. Especially pregnant women. Blood volume rises by roughly 45 percent during pregnancy. Your body will channel hydration to your baby, but if you don’t keep track of your water consumption, you may get dehydrated. Mild dehydration symptoms include headaches, anxiety, weariness, a foul mood, and impaired memory. Increased water consumption may also help treat constipation and lower your risk of urinary tract infections, which are prevalent during pregnancy. Pregnant women should consume roughly 80 ounces (2.3 litres) of water each day, according to general standards. However, the actual quantity required varies. Consult your doctor for a recommendation based on your requirements. 

Conclusion

Your developing child is eager to slurp up all the nutrient-dense foods from a well-balanced diet of whole grains, fruits and vegetables, lean proteins, and healthy fats. There are a variety of delectable alternatives available to provide you and your kid with all you require. Keep your healthcare team informed of your dietary habits and allow them to assist you through a supplementation plan if necessary. The list of recommended foods to consume during pregnancy provided above should be an excellent starting point for a healthy, well-nourished pregnancy.

Fatima Sarmad

I lead a team of professional nutritionists and dietitians. We provide our consulting services in different areas of nutrition.