While you don’t need to eat enough for two (contrary to the popular expression), you do need to ensure you get enough vitamins and minerals for two !So skip the Haagen Daaz ice cream stick and pickles and eat as many of these 10 foods as possible.
We’ve asked the mommies around and put together a list of powerful eats to keep mom-to-be and baby healthy through pregnancy—and beyond.
Have them whichever way you like them- fried, boiled, scrambled or an omelette. The gold standard for prenatal protein. They also happen to be a great source of folate, iron and choline. Choline is critical to fetal brain development and reduces the risk of neural tube defects.
High on folate and iron. The vitamin A content in spinach makes it a great agent to maintain the level of plasma retinol in your body. Embrace the Popeye in you !
We love our traditional white bread, but swap it for a whole- grain variety and your recommended 20 to 35 daily grams of fiber intake is sure to go up. It’s also high on iron and zinc.
These delicious fruits are full of nutrients like folic acid, potassium, vitamin C, and vitamin B6 – essentials for the growth of your unborn baby. Not just that! The vitamin B6 in avocado can even help ease your morning sickness! The only thing you need to keep in mind is that avocados are high-calorie food. If you are looking to manage your weight, be moderate when you eat these delicious fruits.
Rich in potassium, offers quick energy to fight off pregnancy fatigue. They’re easy to digest if you’re nauseated. Slice them up into your cereal or just carry them with you in your box for immediate relief.
Beans & Lentils
If you’re not a meat eater (or just can’t stand the smell), beans and lentils are great sources of protein and iron, as well as folate, fiber and calcium. And beans (especially baked ones) are also bursting with zinc.
Get your day started with a hot bowl of oatmeal couple of times a week. Complex carbohydrates like oatmeal keep you satisfied longer, and the oat bran it contains can help lower your cholesterol levels. They are also high on fiber, protein and vitamin B6. Instead of buying high-sugar flavoured oatmeal, cook up the plain kind and swirl in a teaspoon or two of honey & nuts.
Contrary to the belief, Yoghurt has more calcium than milk. Plus, it’s got essential bone-building nutrients, including protein, B vitamins and zinc.
This crunchy (and convenient) snack is full of healthy fats (including those brain-boosting omega-3s), protein, fiber and a variety of vitamins and minerals. Plus, nibbling on nuts will help make a dent in the 800 milligrams of magnesium you’re supposed to get now that you’re preggers.
Nobody is complaining about a tall glass in the morning! This helps increase on folate, potassium and, of course, vitamin C.
However, we recommend, in case you have any sort of allergy, avoid highly allergenic foods and consult your doctor on what’s right for you; some data suggests that babies can be sensitized to certain foods in utero, raising their risk of food allergies later on in childhood.