Many people believe during pregnancy, you have to eat for two. This just isn’t true though. A woman does have to provide good nutrition for two people though. The baby growing gets all its nutrients from you through the umbilical cord. This makes your prenatal food choices very important. If you don’t get the right amount of vitamins and minerals, your baby will be without them as well.
A good diet will have something from all food groups. You need to eat something from these food groups every day to make sure you are getting the right amount of nutrients. Make sure to talk with your doctor or dietitian about your nutrient needs throughout pregnancy.
Here is a list of foods that every pregnant woman should be getting:
- Yogurt – This is a great source for calcium. It actually has more calcium than milk. It is also a great source of protein and has active bacteria which reduce the risk of yeast infections, which are common while your pregnant. If you are lactose intolerant, you have a better chance of tolerating yogurt.
- Lentils – These are a great source of folate and have quite a bit of iron. Like beans, they also have a good amount of protein. They’re also loaded with fiber, which can help prevent constipation and hemorrhoids.
- Broccoli – This vegetable is full of vitamin C, vitamin B6, and folate. It’s also well known for being a great source of calcium.
- Sweet Potatoes – These tasty treats are loaded with vitamin A, vitamin C, and fiber. They are much better for you than your common white potato.
- Nuts – Eat these while you are on the run or as a quick snack anytime of the day.They contain a good amount of vitamins and minerals as well as essential fats and proteins. Almonds are good for extra vitamin E and manganese. Cashews just taste great and have a good amount of manganese.
- Fruits -Grab an apple, banana, pear, orange, or another favorite fruit.
- Baby carrots- Carrots are full of vitamin A and fiber, and you can find them in single-serving bags. Dip them in hummus or yogurt for an extra dose of nutrition or add a dab of salad dressing for flavor.
- Salad - Load up on spinach, carrots, tomatoes, celery, cucumbers, and zucchini. Add nuts, chickpeas, and kidney beans for a protein boost , and top with raisins for iron, fiber, and potassium.
- Whole grain cereal or instant oatmeal – Stash a few single-serving packages in your desk at work for a quick, filling snack. Almost all breakfast cereal is now fortified with essential vitamins and minerals, including folic acid.
- Cottage cheese – Cottage cheese is a good source of protein and a fair source of calcium. Look for single-serving containers in the dairy section of most grocery stores. Top with fruit or throw in a handful of nuts and dried fruit to make things more interesting.
- Fresh Orange juice
Any prenatal food listed above should be in your dietary plan. They will be a great help to providing you and your baby all the nutrients you both need.
A pregnant woman also requires iron during these days. She should take protein rich food, dry beans, green peas etc. Iron is difficult to add in the food but it is very important. Eat iron rich food as much as possible. Cook vegetables in iron pans and take, iron tablets etc.
Avoid fish, and meat during pregnancy, as it could be harmful for the child. Reduce tea and coffee or completely avoid it as it reduces the weight of the child and leads to several other problems.
Different types of meat contain bacteria called hysteria, which could be dangerous for the health of the child growing inside the womb.