What Foods Should a Pregnant Woman Eat Daily? 15 Best Foods For Pregnancy

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The importance of a proper pregnancy diet cannot be overemphasized. For a healthy body and baby, your diet has to be vamped up with the best foods for pregnancy. Your baby gets his nutrition from you. You also risk the poor development of your baby if you don’t consume the minerals and nutrients they need for development.

If you’re not feeding well, the body will still siphon all the nutrients from your body, leaving you weak and susceptible to illnesses. Understandably, pregnancy cravings may leave you feeling like you can live on potato crisps or pickles for the whole pregnancy but don’t.

For some pregnant moms, pregnancy pica might have you craving stones and drooling over a can of paint or some other non-food item. Pregnancy pica is an indication of a nutrient deficiency that can be cured by the consumption of these pregnancy power foods.

Your pregnancy diet should not have even a hint of the non-food items that might pose a danger for you or your baby. Pregnancy cravings can be very unreasonable, but you don’t have to give in to all of them. Indulging once in a while, is good for your taste buds, and it appeases your hormones.

However, before bingeing on the gummy bears, update your pregnancy diet and nutrition chart with these must-eat foods for pregnancy. Read on for more.’

What Is A Good Pregnancy Diet?

A comprehensive pregnancy diet plan should contain all the best foods for a baby’s development. The baby needs certain nutrients in every developmental stage. It’s essential to know the baby’s growth cycle and what nutritional needs they have at each stage. The first trimester is the most critical for the baby’s development.

In the first 4 weeks of development, there is rapid cell multiplication. The amniotic sac forms and starts to fill with amniotic fluid. The placenta forms in readiness for the supply of nutrients and oxygen to the baby. The baby’s face also starts forming, and dark circles for what will be eyes become noticeable. The mouth, lower jaw, and throat begin to take shape.

Your baby’s brain and the spinal cord develop rapidly between weeks 5 and 8. The baby’s heartbeat can be heard at around week six. The cartilage gives way to bones. At this stage, the intestines also start to form as well as the sensory organs.

Between weeks 9 and 12, the baby’s limbs, complete with the toes and fingers are formed. Ears and nails also grow at this stage as well as the sex organs. All the other organs form at this stage and continue to enlarge in readiness for life outside the womb.

In the first six weeks, the baby needs lots of folic acid and vitamin B. These two are the pregnancy superfoods for a baby’s brain development. They also aid in the development of the spinal cord.

The best foods for pregnancy should also contain calcium to help in the development of the baby’s bones and teeth (the teeth develop between 6 and 12 weeks in gestation). Iron is also vital in pregnancy, as well as zinc and fiber.

Non-food supplements such as folic acid, calcium, or magnesium are good for the developing baby. However, they should not be a replacement for a good pregnancy diet. Besides, strictly follow any pregnancy diet restrictions that your doctor may have put you on.

15 Best Foods For Pregnancy

A lot of changes for a woman when the double lines appear on the stick – the diet among them. Having a balanced diet in pregnancy should be a top priority. As you clear out your closet of the clothes that don’t fit anymore, remember to clear your pantry too, and stock up these foods to eat when you’re pregnant.

a) 5 Best Fruits For Pregnancy

Fruits are some of the most essential foods to eat during pregnancy. They provide much-needed vitamins, folate, and fiber. The fiber is great for preventing constipation. Folate helps in cell division and the making of DNA. This is vital for the baby in the first trimester as there is rapid cell division and growth of the brain.

The folacin prevents congenital defects such as spina-bifida and microcephaly.

Every woman’s pregnancy diet must include these fruits:

1. Oranges

These have high water content and are also laden with vitamin C and folate. They keep you hydrated while helping the baby develop a healthy spine and brain. Vitamin C also prevents diseases such as the common cold.

Oranges are also laden with collagen, which is essential for the formation of connective tissues and keeping the developing organs healthy.

2. Mangoes

Mangoes have a high concentration of vitamin C, and vitamin A. Vitamin A helps in boosting immunity as well as in better eyesight.

3. Avocados

What is a pregnancy diet without avocadoes? Laden with unsaturated fats and healthy vitamins, avocadoes are an excellent source of nutrition for a pregnant mother. They are also rich in potassium, which helps prevent leg cramps.

4. Watermelons

Watermelons are some of the best foods during pregnancy due to their very high water content. Watermelons are 92% water, making them excellent for maintaining hydration. This also makes them ideal for pregnant mothers who may be having a hard time drinking plain water.

They are also perfect for alleviating morning sickness in the first trimester and muscle leg cramps in the last trimester. This makes them one of the best foods for pregnancy.

5. Bananas

They are a good source of potassium and healthy sugars. They also contain vitamin B-6, which helps in curbing morning sickness.

Other fruits that form part of the best foods for pregnancy are grapes, pomegranates, and guavas.

Fruits to Avoid in Pregnancy

All fruits are generally healthy meal options. However, you need to be cautious about where you buy your fruit to avoid consuming fruits that have too many chemicals in them.

Thoroughly wash your fruit with running water and give them a vinegar soak to get rid of pests and chemicals. Rinse before eating.

Dried fruits and juices also have a higher concentration of calories and sugars. If the fruits are too sweet, they may aggravate morning sickness. Your choice of foods to eat when pregnant should not make your symptoms any worse.

b) 5 Best Vegetables for Pregnancy

Vegetables are a must-have for everyone, more so for pregnant moms. Various vegetables contain fiber, vitamin c, folic acid, and carotene – all these are vital nutrients for the mother and baby.

A pregnant woman should have three to five helpings of vegetables every day. To avoid feeling too full and increasing the possibility of aggravating nausea, you should eat small portions several times during the day.

A pregnancy diet should contain these vegetables:

1. Broccoli

These are high in vitamins C and K, which help in building the baby’s immunity. It’s also high in folate, which is very important in the brain development of the baby. The high fiber content keeps constipation at bay.

2. Carrots

These are laden with carotene which is essential for the formation of the baby’s organs, especially their eyes and skin. Carrot is one of the most versatile vegetables as it can be eaten raw, steamed, or even baked into a cake or muffin for that extra indulgence.

3. Cucumber

Cucumbers are among the best foods for pregnancy to prevent excessive weight gain. Cucumbers are very low in calories and very high in water content. They contain vitamin K that’s essential for healthy and strong bones.

Its high fiber content makes pregnancy constipation a far way tale. It boosts skin elasticity and prevents swelling caused by water retention.

4. Dark-Green Leafy Vegetables

A pregnant woman’s diet is incomplete if it doesn’t contain dark-green leafy vegetables. These contain antioxidants that help prevent birth defects. They also prevent the pregnant mother from developing gestational diabetes.

Dark-green leafy vegetables contain almost all the vitamins and minerals that the body needs for immunity boosting and the growth of a healthy baby. Vitamins C, A, and K are present in large quantities. Minerals such as calcium, zinc, and iron are also found in these vegetables.

Iron is present in vegetables such as spinach and amaranth. Iron aids in the building up of hemoglobin. Iron aids in transporting oxygen around the body and to the fetus, keeping you from experiencing fatigue and anemia.

5. Leaf Lettuce

Leaf lettuce is packed with vitamin A and folate. It’s also physically appealing, which makes it easier to consume even when the appetite is gone.

Vegetables To Avoid In Pregnancy

Generally, avoid eating vegetables that have been sitting in your pantry or refrigerator for too long. The fresher they are, the better for you. Besides, avoid eating raw vegetables such as in salads. They may contain harmful bacteria or tiny pests.

If you, for some reason, such as a crippling craving, have to eat raw vegetables, they must first be washed thoroughly under running water and then rinsed. They should then be soaked in white vinegar and then rinsed to sterilize them.

Be sure to cut away any damaged or bruised part of the vegetable as it may be a hiding place for bacteria.

Do not eat raw sprouts such as alfalfa or clover. Always steam them to kill any bacteria that may have come from the ground.

Other 5 Healthy Foods for Pregnancy

1. Lean Meat

Meats with low-fat content are the best foods for pregnancy. Meats are a good source of protein, zinc, and iron. All the meat consumed must be thoroughly cooked to kill bacteria and parasites.

Lean beef with the fat stripped off, such as fillet and steak, is suitable for the building of muscles and cells in the developing baby. It also keeps the pregnant mother healthy and robust.

White meat such as chicken and turkey is an excellent source of iron and protein. Ensure to strip the chicken of the skin since it contains the highest percentage of fats. Pork chops with the fat stripped off is also a valuable addition to the meat plate.

2. Fish

Fish such as tilapia and sardines are a good source of iron and proteins while being low in fats. Fish are the best foods to eat during pregnancy to make the baby smart due to their high content of omega-3. Omega-3 is essential for the development of the baby’s brain.

Also Read: 8 Reasons Why You Should Take Folic Acid In Pregnancy

Meats To Avoid In Pregnancy

Raw meat is a no-go zone for any pregnant woman. Whichever direction your cravings may be taking you to, this is not the best time to order your favorite plate of sushi.

Raw shellfish such as crabs and oysters are potentially harmful due to bacteria content.

Some fish, such as the king mackerel and swordfish are top of the foods to avoid during pregnancy list. These contain high levels of mercury, which are high in toxicity and may be harmful to both you and the baby.

3. Legumes

Lentils and beans are legumes that provide a great source of healthy proteins and minerals. These are perfect for vegetarians. Their high fiber content makes constipation history.

4. Nuts

Nuts are wonderful snacks that can be enjoyed without the fear of piling up empty calories. They make you full while providing nutrients that your growing baby desperately needs.

There is a wide range of nuts to make your best foods during pregnancy choices wide and fun.

5. Sweet potatoes

These are awesome as a source of carotene.

FAQs

What are the best foods for a pregnant woman?

Some of the best foods for pregnancy include sweet potatoes, legumes, eggs, dark leafy vegetables, lean meat, yogurt, and fruits.

Which fruit is best for pregnancy?

Some of the best fruits for pregnancy include avocados, bananas, berries, apples, and watermelon.

Is watermelon good for pregnancy?

Watermelon is good for pregnancy because it has nutrients that boost immunity, alleviate morning sickness, and reduce muscle cramps. Due to its water content, it is also good for hydration.

Can I eat pineapple while pregnant?

Yes, you can eat pineapple while pregnant. There is no scientific evidence that eating pineapple causes miscarriage or early labor.

What foods help baby grow in womb week by week?

Some of the foods that are important for the healthy growth of the baby during pregnancy include lean sources of protein such as lean meat, beans, eggs, nuts, and seeds.

Final Thoughts

The pregnancy diet does not start when you miss your period. Rather, eating healthy foods for pregnancy and taking your supplements should be happening even before conception. This ensures that the baby lands in an environment that’s already healthy and cleansed. It also helps keep your weight in the right numbers.

If your cravings and nausea are wreaking havoc, nibble slowly throughout the day instead of sitting down for a main meal twice or thrice a day. Adding a favorite spice or a dash of lemon makes the foods easier to eat.

A balanced diet in pregnancy doesn’t have to be hard to follow and make. The secret is to find the best foods for pregnancy out of the ingredients that are in season and those that are readily available in your locality. Which healthy foods do you eat more often during pregnancy? Share in the comments below.

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