13 foods you should eat while pregnant
It is very important to maintain a healthy diet during pregnancy.
During this time, your body needs additional nutrients, vitamins and minerals (1, 2).
In fact, you need 350-500 extra calories per day in the 2nd and 3rd trimesters (3).
A diet devoid of main nutrients may adversely affect the baby's development (4, 5, 6, 7, 8).
Inadequate eating habits and excess weight gain may increase the risk of pregnancy sugar, pregnancy or birth difficulties (9, 10).
Simply put, choosing healthy, nutritious foods will help ensure the health of you and your baby.
It also makes it easier for you to lose weight after pregnancy.
Here are 13 nutritious foods you should eat during pregnancy.
1. Dairy Products
During pregnancy, you need to consume extra protein and calcium to meet the needs of a growing fetus (11, 12).
Dairy products contain two types of high quality proteins: Casein and whey. Milk is the best source of calcium and provides high amounts of phosphorus, various B vitamins, magnesium and zinc.
Yoghurt, primarily strained yogurt, is particularly useful for pregnant women (13).
It contains more calcium than other dairy products. Some varieties also include probiotic bacteria that support digestive health (14, 15, 16).
People with lactose intolerance can tolerate yoghurt, especially probiotic yoghurt better. (17).
Taking probiotics during pregnancy can reduce the risk of complications such as preeclampsia, pregnancy sugar, vaginal infections and allergies (18).
Long story short; Dairy products, especially probiotic yogurt, are an excellent choice for pregnant women. Dairy products help meet the required protein and calcium needs. Probiotics can also reduce the risk of complications.
2. Pulses
pulsesThis group includes lentils, peas, beans, chickpeas, soybeans and peanuts.
Legumes are an excellent source of vegetable-based fiber, protein, iron, folate (B9) and calcium, all of which your body needs more during pregnancy.
Folate is one of the B vitamins (B9). It is very important for the health of the mother and the fetus, especially in the first trimester.
Despite this, most pregnant women do not consume enough folate today (19, 20).
This has been associated with risk of neural tract defects and low birth weight. Inadequate folic acid intake may cause the child to be more susceptible to infections and diseases in later life (21, 22).
Legumes contain high amounts of folate. A cup of lentils, chickpeas or black beans can provide 65-90% of the recommended folate daily
In addition, legumes are often very rich in fiber. Some varieties are also high in iron, magnesium and potassium.
Long story short; Legumes are a great source of folate, fiber and other nutrients. Folate is a very important food during pregnancy and can reduce the risk of certain birth defects and diseases.
3. Sweet Potatoes
sweet-potatoes Sweet potatoes are very rich in beta-carotene, which is converted into vitamin A in the body.
Vitamin A is essential for the differentiation of most cells and tissues and for the development of the fetus. (24).
Pregnant women are generally advised to take 10-40% more vitamin A (25, 26, 27).
However, it is recommended that they avoid using animal sources of vitamin A at very high rates, if overused it may cause toxicity (28).
Therefore, beta-carotene is a very important source of vitamin A for pregnant women.
Sweet potatoes are an excellent source of beta-carotene. Approximately 100-150 grams of cooked sweet potatoes meet all daily needs (29).
Sweet potatoes also contain fiber, which increases toughness, reduces blood sugar increases and improves digestive health and mobility (30, 31, 32).
Long story short: Sweet potato is an excellent source of beta-carotene. Vitamin A is important for the growth and differentiation of cells in the developing fetus.
4. Salmon Fish
salmon-salmonSomon is very rich in essential omega-3 fatty acids.
Most people, including pregnant women, do not get enough omega 3 from their diet (33, 34).
Omega-3 fatty acids are important during pregnancy, especially long-chain omega-3 fatty acids DHA and EPA.
These are found in high amounts in seafood and help the formation of the brain and eyes of the fetus (35).
However, it is recommended that pregnant women limit their intake of seafood up to twice a week (less than 340 g per week) due to mercury and other contaminants found in oily fish (36).
This causes some women to avoid seafood completely, thus limiting the intake of essential omega-3 fatty acids.
Nevertheless, studies have shown that pregnant women who eat fatty fish 2-3 times a week achieve the recommended intake of omega-3 and increase their EPA and DHA blood levels (37, 38).
Salmon is one of the natural sources in which vitamin D, which is often absent in diet, is found in small amounts. It is very important for many processes in the body such as bone health and immune function (39, 40).
Long story short, Salmon contains Omega-3 fatty acids, EPA and DHA, which are important for brain and eye development in a growing baby. Salmon is also a natural source of vitamin D.
5. Eggs
Eggs are very healthy foods because they contain an amount of almost any nutrient you need.
A large egg contains 77 calories as well as high quality protein and fat. It also contains many vitamins and minerals.
Eggs are a great source of choline. Choline is essential for many processes in the body, including brain development and health (41).
A study conducted in the USA showed that more than 90% of people consume less than the recommended amount of choline (42).
We think that low choline intake during pregnancy may increase the risk of neural tube defects and cause a decrease in brain function (43,44).
A single whole egg contains roughly 113 mg of choline, which is approximately 25% (450 mg) of recommended daily intake for pregnant women (45).
Long story short: The whole egg is incredibly nutritious and an excellent way to increase overall nutritional intake. In addition, choline contains nutrients necessary for brain health and development.
6. Broccoli and Dark, Leafy Vegetables
broccoliBrocholi and dark green vegetables, such as kale and spinach, contain the nutrients that pregnant women need.
These include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium.
In addition, broccoli and green leafy vegetables are rich in antioxidants. They also contain nutrients that benefit the immune system and digestion (46).
Due to the high fiber content, these vegetables can also help prevent constipation. This is a very common problem among pregnant women (47).
Consumption of green, leafy vegetables is also associated with a reduced risk of low birth weight (48, 49).
Long story short, broccoli and green leafy vegetables contain most of the nutrients needed by pregnant women. They are also rich in fiber, which can help prevent or treat constipation.
7. Lean Meat
lean-meatBeef, lamb and chicken are sources of great quality high protein.
Beef and pork are also rich in iron, choline and other B vitamins; all of them are needed in higher amounts during pregnancy.
Iron is an important mineral used by red blood cells as part of hemoglobin. It is important to give oxygen to all cells in the body.
Pregnant women need more iron as their blood volume increases. This is particularly important in the third trimester (50).
Low iron levels during preterm and middle pregnancy can cause iron deficiency anemia, which doubles the risk of preterm birth and low birth weight (50).
It may be difficult to cover the iron needs by diet alone because many pregnant women do not like meat very much (51, 52).
However, we think that eating red meat for people who can do it can help to increase the amount of iron from diet.
Vitamin C-rich foods such as oranges or peppers can help increase iron absorption from meals
When eating veal, lamb, and chicken, animals that are fed organic and grass should be preferred as much as possible.
Long story short; Meat is a good source of high quality protein. Beef and pork are also rich in iron, choline and B vitamins and are important nutrients during pregnancy.
8. Fish Liver Oil
omega3 Fish oil is usually made from the fatty liver of cod fish.
Fat is very rich in omega-3 fatty acids, EPA and DHA, which are essential for the baby's brain and eye development (35).
Fish liver oil is rich in vitamin D, which many people do not get enough. It can be very useful for those who do not regularly eat seafood or do not take omega-3 or vitamin D supplements.
Low vitamin D intake has been associated with the risk of preeclampsia. These potentially dangerous complications are characterized by high blood pressure, swelling of hands and feet, and protein in the urine (53, 54).
Consumption of cod liver oil during early pregnancy has been associated with higher birth weight and then lower disease risk in the baby's life (55).
A single serving (one tablespoon) provides more than the daily intake of fish liver oil, omega-3, vitamin D and Avitamin.
However, it is not recommended to consume more than one serving a day (one tablespoon), too much vitamin A can be dangerous to the fetus.
Long story short: A single serving of fish oil, omega-3 fatty acids, vitamin D and vitamin A provides more than necessary. Fish liver oil can be particularly important for women who do not eat seafood.
9. Mountain fruits
berries such as berries, blueberries, blackberries, raspberries; It is filled with water, healthy carbohydrates, vitamin C, fiber and plant compounds.
They usually contain a high amount of vitamin C, which allows the body to absorb iron.
Vitamin C is also important for skin health and immune function (57, 58).
Strawberries have a relatively low glycemic index value, so they should not cause large increases in blood sugar.
Mountain fruits are great snacks because they contain both water and fiber. They provide a lot of flavor and food with very few calories.
Long story short; Mountain fruits; water, carbohydrates, vitamin C, fiber, vitamins, antioxidants and plant compounds. These fruits can help pregnant women increase their food and water intake.
10. Whole grain foods
full-grainedFull grains can help meet the increased caloric requirements of pregnancy, especially during the second and third trimesters of food consumption.
Unlike refined grains, all grains are full of fiber, vitamins and plant compounds.
Oats and quinoa contain significant amounts of protein, which is especially important during pregnancy.
In addition, whole grains are often rich in vitamin B, fiber and magnesium. All of these are often deficient in the diet of pregnant women (59, 60).
Long story short; Whole grains are full of fiber, vitamins and plant compounds. It is also rich in B vitamins, fibers and magnesium that every pregnant woman needs.
11. Avocado
avocadoAvocados are unusual fruits because they contain a large amount of monounsaturated fatty acids.
It is also rich in fiber, B vitamins (especially folate), vitamin K, potassium, copper, vitamin E and vitamin C.
Avocados are an excellent choice for pregnant women because of their high levels of healthy fat, folate and potassium.
Healthy fats help to build the skin, brain and tissues of the fetus and can help prevent folate nerve tube defects (61).
Potassium can help relieve leg cramps, which is a side effect of pregnancy for some women. Avocados actually contain more potassium than bananas (23).
Long story short; Avocado contains a large amount of monounsaturated fatty acids, fiber, folate and potassium. They can help reduce leg cramps, improve mental health and soothe, which are common in pregnant women.
12. Dried Fruit
dried-fruit Dried fruits are usually high in calories, fiber and various vitamins and minerals.
A piece of dried fruit contains only the same amount of nutrients as fresh fruit without water and in a much smaller form.
Therefore, one serving of dried fruit can provide a greater proportion of the amount taken from many vitamins and minerals, including folate, iron and potassium.
Plum is rich in fiber, potassium, vitamin K and sorbitol. These are natural laxative substances and can be very helpful in relieving constipation.
Date Palm is rich in fiber, potassium, iron and plant compounds. Regular palm consumption in the third trimester can facilitate cervical enlargement and reduce the need to induce labor (62, 63).
However, the dried fruit also contains a high amount of natural sugar. Remember to avoid sugar-containing species, especially those containing more sugar.
Although dried fruits help increase calorie and nutrient intake, it is not recommended to consume more than one portion at a time.
Long story short; Dried fruits can be very useful for pregnant women because they are small and nutrient-intensive. Just make sure to limit your portions and avoid candied varieties.
13. Water
The volume of blood during pregnancy increases up to 1.5 liters. Therefore, it is important that it remains hydrated properly (64, 65).
The fetus usually gets everything it needs, but if you don't pay attention to water intake, you may be dehydrated.
Symptoms of mild water loss; headache, anxiety, fatigue, bad mood and decreased memory (66, 67, 68).
In addition, increased water intake can help relieve constipation and reduce the risk of common urinary tract infections during pregnancy.
General rules recommend drinking about 2 liters of water per day; however, the amount you really need depends on the person (69, 70).
As an estimate, we should drink about 1-2 liters each day. Just remember that you also receive water from other foods and beverages, such as fruit, vegetables, coffee and tea.
As a rule, when you are thirsty you should drink water until you quench your thirst.
Long story short; Drinking water is important because of the increased blood volume during pregnancy. Adequate hydration can also help prevent constipation and urinary tract infections.
Lesson from here
Everything you eat during pregnancy affects your energy and comfort.
It can directly affect your baby's health and development.
As your calorie and nutrient needs increase, it is important that you choose food rich, healthy foods.
Weight gain is normal during pregnancy, but it is important to gain a healthy way. This is beneficial for your baby and your health after pregnancy.
This list should be a good start for healthy, well-fed pregnancies.
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