For Moms

The Best Foods To Eat When You’re Expecting

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The Best Foods To Eat When You’re Expecting

A healthy diet during pregnancy is essential for both you and baby. By getting the right nutrients before, during and after this period, you will keep your body in tip top condition even with the added pressures on your body and mind. During this time, your body will require extra nutrients and vitamins to sustain the health of you and your baby, and this involves upping your calorie intake slightly to get in this extra goodness. This additional intake doesn’t, however, mean you can have free reign on treats and unhealthy foods, and the ‘eating for two’ myth is something that should be avoided during your term. By sustaining a healthy diet throughout your pregnancy, it also helps you to lose the weight afterward too. Plus if you are gaining weight rapidly during this time, it can lead to higher chances of ill health with issues such as gestational diabetes.

To get a clear idea of what foods you should be trying to eat during this critical time, find out some of the best foods to keep you at a healthy weight and give your body all the nutrients it needs for a healthy pregnancy and baby below:


The Best Foods To Eat When You’re Expecting 


Dairy products

As you are growing a little person inside you, dairy is vital for helping the fetus to develop throughout your trimesters. This food group contains calcium and a range of other essentials such as magnesium, zinc, and B-vitamins. It also has two types of proteins to support healthy fetal development. A great food to eat which is super tasty is Greek yogurt, as it contains more calcium than most other products available. If you take probiotics too, this can support your digestive system, which can be sensitive during pregnancy.

Leafy greens

Greens are vitally important for your diet when you’re expecting as they contain bags of nutrients such as vitamin C, K, and A plus iron, potassium, and fiber to name a few. You should be trying to get as much of these foods in your diet as possible, and there are lots of variety to choose from including kale, broccoli, and spinach. Most of these foods also have tons of anti-oxidants that help to replenish cells and support your immune system. By eating leafy greens, you will also benefit from quality fiber intake to ensure better digestion and easing of constipation, which is common amongst pregnant ladies.

Lean Meat

Lean meat such as chicken, beef, and pork are packed full of protein, which is essential for cell repair and fetal development. Another element that is provided by meats such as beef and pork is iron. This vital nutrient is necessary during each trimester especially the third, as it assists the body in delivering oxygen to all the cells including your baby. Iron deficiency can be quite common in pregnant women especially in the early stages so taking recommended prenatal vitamins can help boost levels to prevent anemia and complications further down the line.

Beans, lentils, and nuts

Plant-based foods are great for providing a whole range of nutrients for both you and baby. Foods such as lentils, beans, peas, soybeans, and peanuts offer goodness such as protein, iron, calcium, and fiber plus tons of vitamins such as B9, which is vital for early growth in the first trimester. This is one of the food groups that is often not consumed nearly enough during everyday diets and especially during pregnancy, but they are just as important as other food types.

beans, lentils, nuts

Sweet potatoes

Not only are sweet potatoes delicious, but they also contain that much-needed dose of beta-carotene that is converted into vitamin A in the body. This vitamin is vital for growth and healthy fetal development, plus it aids digestion to help you reduce sluggish feelings during your term.

Eggs

The beauty of eggs is that contain many essential nutrients that the body requires in one small food type. They are also ideal for snacking and using with meals, plus are low calorie, so you don’t have to worry about overdoing it. Eggs contain some important goodies such as Choline, which helps brain development and overall health. They are also packed with protein and healthy fats to encourage cell regeneration and replenishment.

Fruit

It’s no surprise that fruit is another top food group to try and pack into your diet whether you are pregnant or not. Foods such as berries contain high levels of vitamin C, which assists the body in absorbing iron, plus dried fruits are also great for getting ample amounts of potassium, vitamin K, and sorbitol to help with areas such as constipation. Avocados are also a top choice for expectant mothers, as the healthy fats in this fruit help to develop the skin, brain, and tissue of the fetus.

Keep hydrated

Just like in everyday situations, staying hydrated will keep you feeling energized and ready to tackle the day ahead. During pregnancy, it is also essential to keep fluid levels topped up even if that makes you feel like going to the toilet every five seconds. Water relives a myriad of ailments such as fatigue, headaches, mood swings and constipation, and this can become more frequent during each trimester as your blood volume increases. By trying to get 2 liters a day in your body, this will give you ample to keep you hydrated each day.

Keep hydrated

Thinking about diet before, during and after your pregnancy can help to alleviate a host of things such as fatigue, sluggish feelings and mood swings. What you put into your body will directly affect how you feel both in body and mind especially when your hormones are working overtime. It is natural to gain weight during this time, but it’s how quickly you gain it that defines how it can affect your health. By nourishing your body, it will have a better chance of getting back to normal more quickly after you give birth, and will assist you in getting into a regular and healthier routine in the days and months after.



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