Pregnancy is a tiring job and eating a well-balanced diet full of nutrition at this stage is very important for your and your baby’s well-being. Even though you might not feel like eating much because of nausea, you should not let it stop you from eating enough to keep you going. Here, we have created this list of ten superfoods that you can eat to get ample amount of nutritions. So even if you won’t be able to eat much, including these superfoods in your diet will ensure the good development of the baby in your womb. Check out the list below:
#10 Greek Yogurt
Greek yogurt is a great source of probiotic/healthy bacteria which improve your digestive health. It helps your body to fight unhealthy bacterias and minimizes the risk of prenatal infection. Greek yogurt is also rich in protein and contains more calcium than most other dairy products. It is also an excellent source of Iodine, a much-needed mineral for pregnant women. You can add your favorite fruits, berries and nuts to make it extra yummy.
#9 Lean Meat
Pregnant women need to watch their weight gain as too much weight gain can cause complications in the pregnancy. Including lean meat in your diet, such as skinless chicken or turkey is a great way to have that extra protein while avoiding the fats. Lean protein helps in fueling your body to meet the physical demands of pregnancy. Make a grilled chicken salad, turkey club sandwich, or simply pair the grilled chicken with veggies to make that great protein-rich meal.
As you may already know, folic acid is highly recommended for pregnant women. Doctors even prescribe folic acid supplements. Spinach is the best natural source of folic acids. Folic acid helps in preventing miscarriage and neural tube defects in newborns. To keep the nutrients intact, always steam the spinach. If you don’t like the taste of spinach, you can add it to your favorite smoothie.
#7 Pumpkin Seeds
Pumpkin seeds are a quality source of Omega 3 fatty acids which helps in the development of your baby’s brain and eyes. Pumpkin seeds are also rich in protein, fiber, magnesium, and zinc – all of these are essential for a pregnant woman.
Broccoli not only provides you basic nutrients such as calcium and folate but also contains disease-fighting antioxidants. Broccoli helps in improving eyesight and balancing blood pressure. The vitamin A present in broccoli helps to strengthen the bones.
It’s important for pregnant women to drink a lot of water and stay hydrated. Apart from providing you a lot of nutrition, berries also contain a lot of water. Make smoothies with berries or use them as oatmeal, greek yogurt, or a cereal topper.
Lentils and beans are loaded with protein, folate, fiber, and other important minerals. If you don’t eat meat or eggs, lentils are a good source for you to get your daily protein intake. Lentils are also rich in folate, the same vitamin your doctor prescribed you.
Figs can help you to get relief from morning sickness during pregnancy, especially in the first trimester. Figs are a great source of fiber, potassium, calcium, and iron. You can eat them fresh or dried, whichever option is available to you. You can add it to your salads and smoothies or eat them plain.
#2 Chia Seeds
There are some myths around this one, but Chia seeds are totally safe to consume during pregnancy. Chia seeds are a good source of protein, just 1 tablespoon of chia seeds contains 3 grams of protein. Apart from protein, chia seeds also contain a good amount of calcium and iron – both minerals are essential in a healthy pregnancy. Here are some benefits of chia seeds during pregnancy: Helps prevent constipation and anaemia, helps building strong bones for the baby, helps maintaining blood sugar levels.
Our number one choice for pregnancy superfood is Avocado. Avocado helps in the brain development of the baby because it is rich in Omega-3 fats. Avocados are low in carbs and are loaded with fiber and healthy fats which help in reducing blood sugar levels, so it’s also a great choice for pregnant women with diabetes. And since it’s rich in fiber, it also helps in relieving constipation. There are so many ways to incorporate it into your diet, add sliced avocado to your salad, eat it with your grilled chicken, or the way you like it best.
So, how many of those are part of your diet? Although these foods are really good for you, make sure you eat them in moderation because excess of anything is bad.