foods to eat in pregnancy

Maintaining a healthy diet during pregnancy is very important.

During this time, your body needs additional nutrients, vitamins and minerals In fact, you may need 350–500 extra calories each day during the 2nd and 3rd trimesters

A diet that lacks key nutrients may negatively affect the baby’s development

Poor eating habits and excess weight gain may also increase the risk of gestational diabetes and pregnancy or birth complications

Put simply, choosing healthy, nutritious foods will help ensure the health of you and your baby.

It will also make it a lot easier to lose the pregnancy weight after you’ve given birth.

1. Dairy products

Dairy products contain two types of high-quality protein: casein and whey. Dairy is the best dietary source of calcium and provides high amounts of phosphorus, various B-vitamins, magnesium, and zinc.

BOTTOM LINE:

Dairy products, especially yogurt, are a great choice for pregnant women. Dairy products help meet increased protein and calcium needs. Probiotics may also help reduce the risk of complications.

2. Legumes

This group of food includes lentils, peas, beans, chickpeas, soybeans and peanuts.

Legumes are excellent plant-based sources of fiber, protein, iron, folate (B9) and calcium, all of which the body needs more of during pregnancy.

3. Sweet potatoes

Sweet potatoes are very rich in beta-carotene, a plant compound that is converted into vitamin A in the body.

Vitamin A is essential for growth, as well as for the differentiation of most cells and tissues. It is very important for the healthy fetal development

4. Salmon

Salmon is very rich in essential omega-3 fatty acids.

Most people, including pregnant women, are not getting nearly enough omega-3 from their diet Salmon is also one of the very few natural sources of vitamin D, which is often lacking in the diet. It is very important for many processes in the body, including bone health and immune function

5. Eggs

Eggs are the ultimate health food because they contain a little bit of almost every nutrient you need.

A large egg contains 77 calories, as well as high-quality protein and fat. It also contains many vitamins and minerals.

Eggs are a great source of choline. Choline is essential for many processes in the body, including brain development and health