List of healthy foods during pregnancy

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According to KidsHealth, pregnant women need about 300 extra calories a day. Some nutrients are especially important during pregnancy, including calcium, protein, fiber, healthy fats and folic acid.

Healthy food list during pregnancy

Omega-3 fatty acids

Omega-3 fatty acids are essential for your baby’s brain development and vision. Salmon is a good source of omega-3 fatty acids. It provides important high quality protein like other types of fat cold water fish such as tuna, flounder and sardines. But to control the amount of fish eaten, including salmon, 12 ounces a week to avoid the risk of mercury. If you don’t like fish, you can replace it with walnuts or ground flaxseed.

Fiber

If you have a habit of regular bowel movements, pregnancy may surprise you. During this time, gastrointestinal digestion slows down and may suffer from constipation and acne. To get everything on track, you need to consume a lot of fiber, which also helps to reduce the risk of pregnancy complications such as pre-eclampsia. Beans are a good source of fiber, along with the same important iron, calcium and zinc.

Calcium

Calcium can not only help strengthen the bones and teeth of pregnant women, but also benefit the baby’s bone development. Greek yogurt is rich in calcium and protein, while broccoli is a source of vegetables for this mineral. Broccoli can provide vitamin A and vitamin C, as well as folic acid. Other high-calcium foods include milk, dark green leafy vegetables, and fortified foods such as orange juice, soy milk, and cereals.

Folic acid

Folic acid is one of the most important nutrients during pregnancy. Folic acid is essential for the formation of the baby’s brain and nervous system. Folic acid is a naturally occurring prenatal vitamin. Dark green leafy vegetables such as spinach, kale and Swiss chard are the best sources of folic acid, while black eyed peas, asparagus and avocado also provide this important nutrient.

Additional nutrients

In order to better meet the nutritional needs of pregnant women, eat a variety of foods, dairy products, fruits, vegetables, protein and grains. Consumes a lot of choline, eggs and spinach to promote your baby’s growth and development, along with vitamin A and beta-carotene supplements to help promote your baby’s bones and teeth. These micronutrients are found in yellow and orange fruits and vegetables. You also need a lot of iron to help form hemoglobin, prevent anemia and light birth weight, and can eat beef or pork and fortified cereals.
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