10 SUPER FOODS TO EAT DURING PREGNANCY
By: Mamas Milestones
Tags: Food, Baby, Blog, Healthy, Pregnancy

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Oatmeal Oatmeal is a great source of energy during pregnancy. Its packed with whole grain carbohydrates, soluble fibre and nutrients. Getting the recommended fibre amount during pregnancy will help you feel fuller for longer and will keep uncomfortable pregnancy constipation at bay. It may also help alleviate nausea for those expectant mothers who have the unfortunate case of severe morning sickness.

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2. Legumes

Legumes are a great plant-based sources of fibre, folic acid, protein, iron, and calcium. Which your body needs more of during pregnancy. Lentils, chickpeas, peas, baked beans and soybeans are all sources of fibre which also help keep constipation at bay. Try to include legumes in your soups, salads and pasta dishes.

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3. Lean meats

Lean beef and chicken are all great sources of rich protein, iron and vitamin B. The iron will help prevent anaemia and tiredness during pregnancy and also protect against the offs of premature birth and low birth weight. All meat and chicken should be cooked well done as if they are not cooked correctly could carry the risk of toxoplasmosis. This can increase the risk of miscarriage, stillbirth, or damage to the organs of the developing baby. All meat, including items such as sausages, burger patties and steaks, should be cooked thoroughly.

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4. Sweet potato

Sweet potatoes are an excellent source of beta carotene which your body breaks down and turns into vitamin A. Vitamin A is vital for the development of your growing baby. Sweet potatoes have around 950mgs of potassium which is great for pregnant women and women who are breastfeeding.

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5. Cheese

Eating cheese and dairy is important during your pregnancy because they contain a lot of important nutrients that your baby needs such as calcium, protein, phosphorus and vitamin D. This will help your babys growth, bone development and nervous system. You can eat hard cheeses such as Parmesan, cheddar and Stilton, even if they’re made with unpasteurised milk. Hard cheeses don’t contain as much water as soft cheeses so bacteria are less likely to grow in them.

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7. Yoghurt and dairy

A cup of plain yoghurt makes up to 30% of your daily calcium needed when you are pregnant. It contains different bacteria and probiotics for your gut. A glass of warm milk at night is a great source of calcium, vitamin D and phosphorus. Nutrients which every mother and baby require during pregnancy. Calcium in particular is important with building strong bones for the growing baby.

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8. Berries

Berries are an all rounder, they provide water, less calories, vitamin C, fibre, carbohydrates and antioxidants. Perfect for pairing with breakfast, keeping you hydrated and a great snack. Berries can be used in a smoothie, granola or oatmeal to liven them up. Make sure you wash all fruit thoroughly before consuming as they may contain bacteria, traces of dirt and pesticides. Blackberries contain a good amount of vitamin K, which is highly beneficial in preventing excessive bleeding after pregnancy.

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9. Leafy greens

The benefits of broccoli and dark, leafy greens include, vitamin C, Vitamin A, Calcium, Fibre, Calcium, potassium and Folic acid. Adding green vegetables to your diet is a great way to pack in vitamins and fibre to your diet. Spinach is a great source of iron. You can spinach easily into your diet, like adding it to your omelettes, smoothies, pasta and as a side dish. Broccoli is also rich in Vitamin C, and helps you to absorb iron exceptionally well when eaten with whole wheat pasta or brown rice.

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10. Salmon

Salmon is a great source of protein, vitamins and omega 3 fatty acids. Its great for maintaining optimal blood pressure levels, increasing immunity and is great for the heart. A good way to eat salmon would be as a fillet with your rice or vegetables. Salmon salads filled with a variety of nutritious veggies are a tasty option as well. Salmon fish contains nutrients like Vitamin D, which helps to enhance brain and eye development.

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In conclusion, during pregnancy we should be eating lots of colourful fruits, vegetables and a variety of lean meats to keep us and our babies happy and healthy. How about you? Have you tried to incorporate any of these foods into your diet during pregnancy? Have you felt any changes like seeing a change in your skin or having more energy during the day? Make sure to visit your doctor/midwife if you have any worries before implementing any changes to your diet. A balanced diet is key to a happy, healthy pregnancy! 🙂