Nutrition during pregnancy is of utmost importance. You have to be mindful of what you eat to ensure that you are getting the nutrients necessary to fuel yourself and your growing baby. While taking a high-quality prenatal vitamin is a good idea, you want to get as much nutrition as possible from the foods that you eat. This means that you want to focus on foods that are dense in nutrients. There are certain foods that are excellent for pregnant women and you want to start eating these today.
Fortified Breakfast Cereal
The majority of today’s cereals are fortified with nutrients like folate, calcium and vitamin D, all of which are important during pregnancy. Folate is of special importance and you need to get 400 micrograms each day and many breakfast cereals have at least have of this amount in a single serving.
Dried Lentils and Beans
Throughout your pregnancy, you have to make sure that you are getting the right amount of protein. You need a minimum of 60 grams per day and this is about 10 more grams than the general recommendation for a healthy weight woman. These foods are very high in protein, as well as fiber and folate. Fiber helps to keep you regular since constipation is a concern when you are pregnant.
Broccoli is a popular vegetable because it has a very interesting array of nutrients. It contains the all important folate, as well as calcium, a mineral you do not often find in vegetables. You need adequate calcium while pregnant because your baby is taking it from your bones and teeth. To keep your bones and teeth strong, you have to ensure a proper amount.
This vegetable is also rich in iron, a nutrient that is critical in preventing anemia during pregnancy. You are more susceptible to things like the flu and common cold when you are pregnant. The antioxidants and vitamins C in this food helps to keep your immune system strong. Broccoli is also a good source of fiber. As you can see, broccoli is a definite superfood for pregnant women.
Throughout pregnancy, you want to get about 1,000 milligrams of calcium per day and milk is one of the best sources for it. When you drink an eight ounce glass of milk, you are getting approximately 30 percent of the calcium you need each day.
When you are pregnant, you have to ensure that you are getting plenty of potassium. When you are pregnant, fatigue is common, but you need to be alert to tackle your day. Potassium helps to reduce this fatigue. It also helps with the leg cramps that are common during pregnancy. As an added bonus, if you are experiencing morning sickness and are having a hard time eating most foods, bananas are a good option because they are easy on the stomach.
Lean meats are great sources of protein and iron, both of which are critical for a healthy pregnancy. When you are getting enough iron, you are working to prevent anemia and it helps you to maintain your energy levels. The iron that you get from lean meats is easily absorbed by the body, working to ensure that you can maintain your levels. Just make sure that your meats are fully cooked before eating to ensure safety.
Cheese is a major source of calcium and it is easily to add some cheese to a variety of foods. Cheese also tends to be higher in calories, helping you to get those extra 300 calories per day that you need when you are pregnant. This food is also a great source of protein. Just make sure that you absolutely avoid eating soft cheeses during pregnancy due to safety concerns.
Eggs are ideal during pregnancy because they are easy to cook and eat. This is a great alternative for pregnant women who are unable to eat meats during pregnancy. This food is rich in amino acids and protein, two nutrients that are critical when you are pregnant. Just make sure that you fully cook your eggs and never eat any raw eggs during pregnancy.
Oatmeal is a great food for all people, but especially pregnant women. It contains complex carbohydrates which helps to reduce pregnancy-related fatigue. It is also heart healthy and works to ensure healthy cholesterol levels. Make sure that you are eating whole oatmeal and not the options that are packed with sugar.
Greens like lettuce, kale and spinach should be staples for all pregnant women. They contain important pregnancy nutrients like calcium and iron. Some even have a little protein in their nutrient profile, as well as rich amounts of folate. You can add these greens to a variety of meals or have a simple salad as a snack to reap the nutritional benefits.
Whole Grain Bread
You want to ensure that you are consuming nutrients that are hearty and capable of keeping you satisfied and energized throughout your pregnancy. Whole grain bread is a rich source of fiber which gives you energy and helps to prevent constipation. It is also a great source of zinc, a nutrient that is critical for your immune system, and iron.
Keeping your immune system going strong during your pregnancy is important and an orange a day can help. The immune benefits are thanks to the vitamin C content. This fruit is also a good source of folate, fiber and other important nutrients.
Now you know about some foods that you want to eat regularly during pregnancy. These help to deliver a diverse range of nutrients, including rich amounts of those that are particularly important during pregnancy. Try to incorporate at least two of these foods into your diet each day, but of course, more is better. Keep track of the nutrients and calories that you are consuming to make sure that you are getting enough. Talk to your doctor if you have any concerns about specific nutrients.