Updated: Mar 14
You’re pregnant! This is such exciting news and there are so many things to learn and do in preparation for the big day. One of the most exciting things for many parents-to-be is to start thinking about what foods you can eat during your pregnancy and all of the nutritional benefits associated with each. Feeding your child well when they are in the uterus is just as important as feeding them after they are born. Here’s a list of 12 foods that will help give your growing baby everything they need to be healthy and strong.
Healthy Foods to Eat During Pregnancy
It is normal for you to find yourself jittery, overwhelmed, and confused about what you are allowed to eat during pregnancy. It is quite understandable, especially if this is your first pregnancy. Being pregnant requires a variety of safeguards. Staying healthy during pregnancy is very important for the developing baby, but it’s also important for you as well!
During Pregnancy, at first, it is hard to tell what foods are going to make your stomach feel better. Not eating the right things could result in a spoiled appetite and a sick feeling during the day. Some food can also become a source of infection, due to bacteria or even parasites like toxoplasmosis.
There are some delicious options that you can indulge in during this special time of your life. As you know, being pregnant can be challenging. There are many uncomfortable symptoms that come with it that include bloating, nausea, backache, and constipation among others. In that case, you can either opt for non-food remedies or take a diet with foods rich in fiber, fat, and protein.
Walnuts are one of the most beneficial nuts you can eat. They're also full of minerals that help your teeth stay white and prevent you from getting osteoporosis. If you're planning to get pregnant soon, don't miss out on the health benefits of walnuts. Walnuts are a great addition to a pregnancy diet. They contain a healthy dose of antioxidants which boost the immune system of both mother and baby and help with normal pregnancy weight gain – keeping you feeling fuller for longer.
Apricots are the super fruits! They are packed with nutrients and vitamins and antioxidants, and most importantly they contain phytonutrients, a group of compounds that protect you against degenerative diseases like cancer. Apricots also help to keep your skin firm by providing a blast of Vitamin C it needs.
During pregnancy, women are highly susceptible to calcium deficiency. Apart from the calcium in milk, there are many other sources of this essential mineral. Apricots are rich in vitamins A, C, E along with minerals like potassium, magnesium, phosphorous, and zinc. These give strength to the bones and protect the immune system.
Figs are very healthy, and they are often consumed as breakfast or as a snack during pregnancy. They also contain natural sugars that are great for pregnant women. The nutrients that are available in figs are actually beneficial for both mother and fetus. They contain calcium and potassium and help prevent constipation. The fruit is also very beneficial during pregnancy and helps promote a healthy pregnancy.
They have a wide range of many essential minerals and nutrients, low in calories with a very good amount of fiber too. Figs have been proven to be a healthy food for pregnancy in later months when you need more Vitamin A and folic acid.
A healthy diet is the best way to consume enough nutrients and vitamins in order to make sure your baby is getting exactly what they need. Raisin is a great source of various key nutrients and vitamins such as minerals, iron, and vitamin C. Not only that, but it contains soluble fiber which can help reduce blood cholesterol levels and stabilize blood sugar levels.
Raisin is a healthy fruit that can be enjoyed by everyone for its excellent nutrition content. It is full of vitamins and minerals. These contain thiamine, folic acid, potassium, and manganese that are very beneficial for your health during pregnancy.
Pistachio is the main ingredient in Indian desserts that are extremely tasty and can be eaten without any guilt. Consuming healthy foods during pregnancy is very necessary. Eating healthy foods during pregnancy is important because it provides nutrients to your baby. Pistachio nuts should only be consumed in small amounts during pregnancy. They are a great source of protein and healthy fats but eat too many and you could end up with high levels of potassium in your blood.
Pista is good and healthy food for your unborn child. It’s safe to enjoy and tasty too! Pistachio nuts are rich in protein, fiber, minerals, and vitamins. The numerous health benefits of pistachio include cardiovascular diseases prevention; normal weight loss; protection against certain cancers; improvement of skin and hair; better digestion; treatment of gallstones, etc.
Cashews are one of the many great-tasting food items that should be consumed while pregnant. Cashews are filled with essential nutrients which help in a healthy pregnancy, most especially the baby. Cashew is high in protein, low in saturated fats and rich in vitamins, minerals, and dietary fiber. You can buy dry fruits online from many portals.
Packed with magnesium and potassium, plus a bit of iron and zinc, dates offer an important part of many nutrition plans. They're also delicious and simple to enjoy. Dates are fruits with outer skin that is very tough to bite or grate. A large one can be used to stuff nuts or poultry with, or it can be split and eaten out of the shell.
Dry dates are easy to digest because it contains less starch than other fruits containing more sugars. This makes it good for pregnant women. Dates are a good source of nutrients for you and your baby, particularly during early pregnancy. They contain zinc, calcium, iron, folate, protein, vitamin B1(thiamin), and vitamin B6 (pyridoxine).
Whether you are expecting or are generally concerned about your health, it’s important that you eat the right foods to keep you at your healthiest. There are many healthy foods to eat throughout pregnancy, but one food, in particular, is making waves for its great taste and added health benefit: Berries. Even though there are no hard and fast rules about what pregnant women should or shouldn't eat, experts strongly recommend consuming berries, because these fruits are packed with vitamins, minerals, antioxidants, fiber, and fiber-digesting enzymes.
Sunflower seeds support a healthy nervous system and the development of your child’s brain and body. One cup of sunflower seeds contains about 50 percent of the daily recommended value for iron, which is a nutrient many pregnant women don’t get enough of. These small seeds are loaded with B complex containing thiamine, riboflavin, niacin, pantothenic acid, folate, and vitamins B6 and B12. Sunflower seeds have high dietary fiber content that reduces bad cholesterol in our bodies.
Leafy greens are a group of vegetables that we may not all love, but we should definitely include them in our daily diet. Their rich color comes from an abundance of vitamins and minerals like folate, vitamin A & C, and beta-carotene. They’re also great to eat since they contain fiber and water content to help you avoid dehydration.
But there is one thing people don’t like about these vegetables and that's their bitter or unpleasant taste. If you don’t really like the taste of raw greens then consider putting them in food dishes that can enhance their flavor.
Calcium found in milk is necessary for human growth and plays a major role in bone development while potassium maintains blood pressure. Dairy products are a very beneficial part of a pregnant woman's diet. They contain a lot of nutrients, minerals, and vitamins that may be crucial for a successful pregnancy and a healthy baby, especially during the first trimester stages.
Whole grains significantly boost your health and your baby’s as well. Whole grains have been linked with less risk of heart disease, prevent osteoporosis, control weight, lower bad cholesterol, and blood pressure.
Whole grains are rich sources of nutrients (energy, fiber, vitamins, minerals) and phytochemicals (antioxidants, plant pigments) that promote good health. Studies of populations that consume diets high in whole grains show a lower risk of cardiovascular disease, obesity, type 2 diabetes, diverticulitis, and some cancers (breast, colon).
Research also suggests that the components present in whole grains help reduce blood pressure and bad cholesterol. Eating at least half your grain servings as whole grains may also reduce colorectal cancer risk.
Many of the foods to avoid during pregnancy contain toxins or chemicals. The nine months can be a stressful time for expectant mothers and this should not add to their stress. Don't rely on junk like potato chips to give you the energy boost you need because it will only make your baby unhealthy. Instead, get into the habit of eating tons of healthy foods that will ensure both your baby's health and yours.