Types of food to eat during pregnancy

Eating well-balanced meals is important at all times, but it is even more essential when you are pregnant. There are essential nutrients, vitamins, and minerals that your developing baby needs. For a healthy pregnancy, the mother's diet needs to be balanced and nutritious - this involves the right balance of proteins, carbohydrates, and fats, and consuming a wide variety of plants like vegetables, and fruits.

Fortified Breakfast Cereal

Experts advise getting 400 micrograms per day through vitamin supplements or fortified foods (breakfast cereal is an easy way to do it since many brands contain 400 micrograms per bowl), and another 200 micrograms through foods that are naturally high in folates, such as asparagus and black-eyed peas.

Broccoli

It's not only packed with nutrients that are necessary for a healthy pregnancy -- such as calcium and foliate -- but broccoli is also rich in fiber and disease-fighting antioxidants. And since it contains plenty of vitamin C, this popular green vegetable will help your body absorb iron when it's eaten with an iron-rich food, such as whole wheat pasta or brown rice.

Bananas

Bananas are rich in potassium and offer quick energy to fight off pregnancy fatigue. They're also easy on your stomach if you're nauseated. Slice them up into cereal or whip one into a breakfast smoothie with yogurt, berries, ice, and a splash of orange juice.

Oatmeal

It's easy to get your day off to an energizing start by trading in your usual morning bagel or muffin for a bowl of oatmeal a few times a week. Why? Complex carbohydrates like oatmeal keep you satisfied longer, and the oat bran it contains can help lower your cholesterol levels. Instead of buying high-sugar flavored oatmeal, cook up the plain kind and swirl in a teaspoon or two of maple syrup or jelly.

Fresh Produce

Finally, fruits and veggies should be a staple in your diet, especially during pregnancy, because they're high in vitamins and fiber. But take a few commonsense precautions: Rewash bagged lettuce (even if the label says it's triple-washed) to wash away any possible traces of salmonella or E. coli. In fact, you should wash the outside of all fruits and vegetables -- even if you're not going to eat the skin.

Dairy products

During pregnancy, you need to consume extra protein and calcium to meet the needs of the growing fetus. 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. Yogurt, especially Greek yogurt, is particularly beneficial for pregnant women.

Iron rich food

Pregnant women need 27 milligrams of iron a day, which is double the amount needed by women who are not expecting, according to ACOG. Additional amounts of the mineral are needed to make more blood to supply the baby with oxygen. Dried beans and peas, iron-fortified cereal, green vegetables are the sources of iron.

Salad

Salads are often prepared with fresh fruits and vegetables, making them one of the healthiest meals you can eat.

Proper nutrition can be a game changer during pregnancy, offering a reprieve from some of the most unpleasant symptoms while giving your baby a healthy head start. When it comes to making healthier food choices during pregnancy, your baby's health depends on it – and so does yours!