7 Superfoods for Pregnant Women

Many questions run in the minds of new moms-to-be —one of the primary questions is what they can and can’t eat as their baby forms inside them. Here we’ll show you some of the top food choices for your nutrition.

Learning that you’re having your first baby feels like opening a door to a new range of emotions. You smile and cry in pure delight as your mind races with happy visions of your new chapter. But as the excitement settles down, you also start to worry about the changes that this new journey may bring.

Pregnancy comes with plenty of transitional phases for moms. During your first trimester, hormonal changes can be challenging as you may experience some nausea, vomiting, and appetite loss. But despite these challenges, you always have to keep your health and nutrition a top priority.

By eating the right food, you can even keep these unpleasant pregnancy symptoms at bay while also giving your baby the proper nutrients for healthy development.

Top nutrients to look out for

There are certain vitamins and nutrients your body needs most during pregnancy. In particular, you need to consume twice as much iron to help facilitate better oxygen flow for your baby.

Meanwhile, folate and choline are necessary to help develop your baby’s brain and spinal cord. Vitamin D, calcium, and other essential nutrients like omega-3, protein, and fiber can also bring in a range of benefits for a healthy pregnancy.

It may seem there are a lot of factors to keep in mind for your diet. However, this doesn’t mean the experience should be all that tricky. Take a look at the top superfoods highly recommended for pregnant moms. We’re here to make it easier for you.

Superfoods for super moms-to-be

1. Fatty fish

Seafood lovers may need to steer clear of fish high in mercury, but fatty fish like salmon, tuna, and anchovies all have the dietitian’s approval. Omega-3 fatty acids, particularly DHA, present in these fish are crucial to your baby’s brain development. Feel free to whip up a baked salmon or grilled tuna two to three times a week for the family dinner.

2. Eggs

You’d fall in love with the many ways you can cook eggs. This breakfast staple is one of the richest sources of choline which supports your baby’s healthy brain function. Eggs are also considered a complete protein as it carries all essential amino acids along with folate and vitamins A, E, and D.

3. Dark leafy greens

There’s no better time to go green than during your pregnancy. Dark leafy greens such as kale and spinach are excellent sources of fiber for a healthy and regular bowel system. Spinach, in particular, is ideal for its high folic acid content that helps prevent a range of congenital disabilities in babies. On the other hand, kale is deliciously packed with vitamins A, C, E, and K and folate, iron, and fiber. You won’t regret incorporating these tasty greens into your everyday salads.

4. Lean meat

You’d want to get as much iron as you can get when you’re pregnant. Luckily, your favorite red meats like beef and lamb come in packed with the mineral. For pregnant women, doctors recommend a daily 27mg of iron to satisfy their needs for nourishment. Meanwhile, lean ground beef and skinless chicken are ideal choices for food items rich in protein.

5. Healthy carbs & whole grains

Carbohydrates supply the fuel and energy you require daily. And that is why it’s so important to know the best place to get healthy carbs.

However, it would be best to keep in mind that although there are various carbohydrates available, not all of them are equal and in the quality suitable for you. For example, you’d want to avoid refined carbs such as white rice, white bread, and sugar-laced confections like cakes and biscuits. These carbohydrates are broken down more quickly, which can cause a rapid spike in your blood sugar and may cause other pregnancy complications. Instead, you’d want to look for low GI carbohydrates like wholegrain bread, sweet potatoes, and bananas. Eating these healthy carbs helps maintain your blood sugar and gives you ample energy support.

6. Nuts: Walnuts, Almonds, Peanuts

Looking for the perfect pocket-sized snacks? Nuts may be small, but they come in packed with hefty vitamins and minerals that answer the nutritional needs of pregnant women. As a convenient source of omega-3 fatty acids, a handful of walnuts are a great choice. Whereas almonds can supplement your need for calcium, peanuts carry a good amount of folate. If you’re not a fan of eating these nuts on their own, adding these to your oatmeal and breakfast yogurt will bring about a delightful crunch.

7. Avocado

Enjoy avocados daily with a slice of whole wheat bread as an alternative to cheese and mayo. With their buttery consistency, these green fruits hold delicious nutrients like folate, vitamin B6, and omega-3. Adding avocados’ healthy fats to your meals helps you better absorb the vitamins and minerals you’ve been consuming while also reducing bad cholesterol in your system. You’d be glad to know that these fruits may even help you ease the morning sickness.

Support your meals with these supplements

Planning nutritious meals should be part and parcel of your pregnancy journey. With the right food, you’re providing the best protection for you and your baby. But when times get especially difficult to plan a perfectly balanced meal, prenatal vitamin supplements can easily fill those nutritional gaps.

When you’re just starting your pregnancy journey, it’s normal to feel confused and worried about whether your diet fills all your nutrient needs. But it would help if you didn’t let yourself be consumed by fear. Focus on key nutrients (folate, iron, calcium, protein, vitamin D, DHA, and iodine), and let those guide you in choosing the food you eat. Remember that you’re not alone, and if you’re looking for answers, it’s always best to consult with your doctor. — (MyPharma)