Pregnant and hungry? Looking for snacks to fill the yummy and make the baby happy? Well, there is no need to worry as I am here to save you.
All of us in our lives must have heard at least once that eating nutritious foods during pregnancy can make a huge difference in the health of the baby and yours.
When building your healthy eating plan, you will want to focus on whole foods that give you a high amount of good stuff that you need when not pregnant also. This good stuff is:
- Vitamins and minerals
- Complex carbohydrates
- Protein
- Fiber and fluids
- Healthy fats
So, here are some of the best foods recommended by the best gynecologist in Karachi that you can consume when you are pregnant to help make sure you are hitting those nutrient goals.
Legumes
This group of food includes peas, beans, soybeans, chickpeas, and peanuts. Legumes are plant-based sources that are full of iron, folate, fiber, and calcium. All of these are needed by the body when a woman is pregnant.
Folate is one of the most needed and essential B vitamins (B9) in pregnancy. It is very important for you and the baby, especially during the first trimester and even before that. It is important o have at least 600 micrograms every day which can be a challenge to achieve with food alone. But making legumes a part of your diet along with supplements recommended by doctors can help a lot.
Add legumes to your diet making adding them in the form of hummus, or whole grain toast, making them part of your salads and even tacos.
Salmon
Salmon is the next on the list. Now it must be known to everyone that Salmon is rich in essential omega-3 fatty acids that have several benefits.
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These are found in high amounts of seafood and help in building the eyes and the brain of the baby in your belly. This can also contribute to increasing the gestational length.
Although eating seafood is not recommended for women that are expecting it due to the amount of mercury found in it. It is best to take seafood in the form of salmon. It is a safe fish to eat. The ones that are high in mercury content include:
- Shark
- Swordfish
- Marlin
- Tilefish
- Bigeye tuna
Dairy Products
When you are pregnant you need to consume extra calcium and protein to meet the needs of the growing little baby. Dairy products like milk, yogurt, and cheese should always be on your mind.
Dairy products have two types of high-quality proteins. These are casein and whey. Dairy is the best dietary source of calcium and it also provides zinc, phosphorus, and magnesium.
One more thing to notice here is that Greek yogurt amongst all the dairy products contains more calcium. Some of the varieties of Greek yogurt are also full of probiotic bacteria that is great for digestive health.
If you are lactose intolerant, this does not mean that you cannot eat yogurt. You can consume yogurt in the form of probiotic yogurt. But you need to check with your doctor first. Add yogurt to your smoothies, or make lassi and add it to your everyday diet.
Eggs
Eggs are one of those foods that contain all the nutrients in some amounts that are needed for the body to function. A large egg has 80 calories, has high protein levels, fat, and many vitamins, and minerals.
Eggs are also full of choline, which is a vital nutrient to be taken during pregnancy. It is essential and works in building the brain of teh baby. It also helps in the prevention of abnormalities in the brain and the spine.
A single is full of 147 mg of choline, so keep on consuming eggs during your pregnancy in order to see the results.
Leafy Greens
Green vegetables like kale, broccoli, and spinach are vegetables that are full of nutrients that you need. Even if you dont love eating them, you will have to make them a part of your diet. These are full of vitamin C, vitamin A, vitamin K, folate, iron, and potassium.
Adding these to your diet is an easy way to store vitamins and fight off constipation due to fiber. Vegetables have also been linked with a reduced risk of low birth weight.
Conclusion
Pregnancy can be a very challenging phase of life, but with good food, the right nutrition, and some lifestyle changes it can be a beautiful journey. So, make sure to try out all the above-mentioned foods during pregnancy as these can make a huge difference. If you think that you are intolerant to some foods, or some foods don’t get digested well, try and talk to your doctor and make a healthy meal plan.