Expecting a baby? Need a snack that could satisfy your baby and your stomach? You’re probably thinking about many things, but you should eat nutritious foods when carrying a baby. In making your diet plan, you’ll have to focus on whole foods that will provide a higher amount of nutrients that you’ll need when pregnant, including:
- Fluids
- Fibers
- Complex carbohydrates
- Healthy kinds of fats
- Minerals and vitamins
- Protein
Below is a list of lifestyle healthy foods that will make the ordeal more manageable and help you prepare healthy but delicious meals for your baby.
Dairy Products
While pregnant, you’ll need a lot of calcium and protein to meet the baby’s needs. Dairy products, including yogurt, cheese, and milk, are the best options you could have. Dairy items are rich in two kinds of protein: whey and casein.
Besides, they have the highest amount of calcium, making them excellent sources of zinc, magnesium, B vitamins, and phosphorus. For example, yogurt contains the highest amount of calcium, unlike other dairy products, and is helpful. Other varieties could also be rich in probiotic bacteria, which improve digestive health.
If you have problems digesting dairy products, you could opt for probiotic yogurts. Make sure to talk to your physician to check if this diet plan is right for you.
Sweet Potatoes
Your sweet potatoes are also rich in carotene, the plant compound that your body turns into Vitamin A. Vitamin A helps with the baby’s growth. But you still have to be on the lookout for excessive amounts of animal-based sources of Vitamin A.
If taken excessively, it’ll lead to toxicity. Fortunately, sweet potatoes are an excellent plant-based source of fiber and beta carotene. Fiber will improve digestive health, lower blood sugar spikes, and keep you full longer. That’s helpful if you’re pregnant because it eases the pain you could experience from constipation.
Eggs
Eggs are also excellent for pregnant women because it’s rich in every nutrient you need to keep your baby healthy. One egg is rich in fat, protein, calories, and other minerals and vitamins. Eggs are also your first source of choline, a nutrient that will help you while carrying your baby. It prevents developmental problems with the baby’s spine and brain.
Hence, it further fortifies the baby’s development. One whole egg nearly has 147 mg of choline, getting you closer to the suggested intake of 450 mg per day if you’re pregnant.
High-Protein Foods
Your chicken, pork, and lean beef are the best sources of high-quality protein. Both pork and beef have choline, iron, and other B vitamins, which are helpful during pregnancy if consumed regularly. Iron is another beneficial mineral that produces hemoglobin. You’ll need more iron because your blood volume will keep on increasing in the third trimester.
Not having enough iron in the body during early pregnancy or mid-pregnancy will lead to iron deficiency anemia, increasing the risks of low birth weight and other complications.
You can’t supply the needed amount with meals alone, especially if you’re a vegan or vegetarian. But for mommies who could, regularly taking in lean red meat could boost the amount of iron you’re getting from your diet.
Mixing foods rich in Vitamin C and those rich in iron could help increase absorption. You could throw in a few slices of tomato on your lean meat burger.
Whole Grains
Unlike their refined counterparts, whole grains are rich in plant compounds, vitamins, and fiber. Eat barley, wheat berries, brown rice, quinoa, or oats instead of white rice, pasta, or white bread. Other whole grains are also rich in protein, which is helpful for pregnant women who lack magnesium, fiber, and B vitamins.
Dried Fruits
Dried fruits are rich in calories, minerals, fiber, and vitamins. Eating a piece of dried fruit will provide you with the same amount of minerals as fresh fruits, but it comes in smaller forms and doesn’t contain water. Your one serving of dried fruit offers a higher amount of the recommended consumption of minerals and vitamins.
That offers a higher amount of folate, potassium, and iron. For example, prunes are rich in Vitamin K, potassium, and fiber, which are natural laxatives that could help in easing constipation. Dates are also rich in plant compounds, iron, potassium, and fiber. But you still have to be cautious of the amount you’re feeding your baby.
Dried fruits have a higher level of natural sugar. Make sure to avoid the candied goods, which have more sugar.
Your baby will need a well-rounded diet that contains healthy fats, lean proteins, fruits, vegetables, and whole grains. You could find numerous options that will give you and your baby everything you’ll need. Make sure to inform your physician about your diet plans so that they can guide you in getting the required supplements.
