One of your main concerns throughout the course of your pregnancy is to make sure you have the right nutrition. You have to choose wisely the foods to eat when pregnant. You probably know this much; that your diet plan must include foods rich in proteins, carbohydrates, vitamins and minerals. But what specific foods must be eaten to ensure healthy pregnancy? Presented below are some of the best foods to eat when pregnant:
Green, leafy vegetables:
Leafy vegetables are rich in vitamins and minerals - vitamins A, B, C, K, iron, magnesium, folic acid and so on. These nutrients are all very important for your baby's proper growth and development. Folic acid in particular, is important to prevent neural tube defects.
Apples:
Fruits are one of the best foods to eat when pregnant. You can use fruits as a quick yet healthy snack. Apples are rich sources of fiber and vitamins. Eating an apple a day is also reported to decrease the incidence of asthma in children.
Nuts:
Nuts are an excellent healthy source of proteins. Instead of eating some high-calorie food for a snack, consider having nuts instead. Nuts such as almonds contain especially high contents of manganese and vitamin E, while cashews are rich in magnesium.
Low Fat Yogurt:
You will need increased levels of calcium (1000 to 1200 mg a day) during pregnancy, of which yogurt is an excellent source. Eating low fat yogurt for a snack can ensure proper fetal bone and tooth development. Yogurt is also high in protein and contains good bacteria that helps promote a healthier digestive system.
Whole grains:
Whole grains are probably one of the best type of foods to eat when pregnant. They are rich in fiber and contain high levels of folate or folic acid.
Cereals and Legumes:
Low fat cereals that are high in fiber and proteins can provide a much deserved boost to your health. On the other hand, beans such as lentils and pinto are rich in fiber, protein, tryptophan and folate, all of which are necessary for your pregnancy.
Lean Meat:
Lean meats are rich sources of protein. One cup of chicken breast contains about 85% of your daily recommended protein intake. Aside from being a good protein source, lean meats may contain selenium, niacin and vitamin B6.
When pregnant, you only need approximately 300 extra calories a day to supply the energy needs of your growing baby. This is equivalent to a glass of milk or a spoon of peanut butter. If you want a healthy pregnancy, it is very important not to overeat or you might encounter problems that could have otherwise been avoided. Weight gain during pregnancy must be gradual; it is important to make sure that your choice of what foods to eat when pregnant does not lead to uncontrolled weight gain.
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