Maintaining a balanced diet during pregnancy is very important. An unhealthy lifestyle and bad eating habits can compromise a baby’s development.
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During pregnancy, your body needs additional nutrients, and you need to consume an extra 300 calories a day, so it is essential for moms to maintain a healthy pregnancy diet by having a pregnancy meal plan.
Here are pregnancy super foods to eat when you are pregnant.
1. Dark Leafy Greens
Vegetables such as broccoli, spinach, and kale contain fibre, vitamin A, C and K, calcium, folate, iron, potassium, and are rich in antioxidants. These vegetables assist the immune system and digestion.
The easiest way for you to use dark, green vegetables is to eat it as a salad or mixed in a smoothie.
2. Whole Grains
Whole grains are recommended for a pregnant woman to consume it on their pregnancy meal diet. Oatmeal, quinoa, buckwheat, and barley are packed with fibre, and they may help to meet the extra calories needed during pregnancy.
You can incorporate whole grains easily in your pregnancy meal plan by having oatmeal as breakfast, quinoa as a side dish, or barley in soup.
3. Lean Meat
During pregnancy, your body needs about an extra 25 grams of protein per day to help the baby’s growth. Consuming lean meats are a good source of protein because lean meats contain relatively low-fat content.
White meats you can eat are skinless chicken and turkey while some red meat like fat trimmed beef, veal, and lamb are also lean.
Make sure the skin and fat are trimmed before cooking or choose lean cut meat like tenderloin steak, T-bone steak, or flank steak.
Berries such as strawberries, blueberries, and blackberries have with vitamin C, folic acid, potassium, antioxidants, and so much more to help maintain you and your baby’s immune system.
Eat berries daily after a high protein meal or iron for better absorption of the nutrients.
5. Dairy Products
Casein and whey are two types of high-quality protein that are present in dairy products like milk and cheese. Other dairy products like Greek yoghurt and eggs are a dietary source of calcium, magnesium, and zinc.
You can add milk to your smoothie or oatmeal. Don’t forget to choose low-fat or non-fat cheese, milk, and Greek yoghurt.
Omega-3 fatty acids are essential during pregnancy, and it can be derived from salmon and sardines. Salmon is also a good source of protein and vitamin D that is often lacking in an average person’s diet.
Choose fresh salmon to minimise the risk of mercury contamination, try not to eat salmon more than twice a week.
Legumes are plants with seeds inside a pod. This group of food includes lentil, peas, and beans. They are great plant-based sources of fibre, protein, iron, and calcium.
They also contain folate, one of the B-vitamins that is very important for the mother and baby’s health. Low folate levels while conceiving may increase the risk of neural tube defects and low birth weight, so it is vital to consume legumes daily.
Add peas, chickpeas, beans, or lentil in any dish like a salad, soup, hummus, or just as a garnish in your daily meal.
To make sure you have a healthy pregnancy diet, you can consult with one of Okadoc’s nutritionist that are near your location. Book your appointment here.
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