Well-Being: Fitness & Diet


Healthy Food Options During Pregnancy


By S.I. (staff writer) , published on July 16, 2021



Medicine Telehealth Health healthydiet food


Pregnancy is a rollercoaster ride of various emotions, body changes, cravings, frequent washroom visits, mood swings, and whatnot. It is a joyous ride that can be best enjoyed with your loved ones. Being constantly hungry is one of the most common features of having a baby in your tummy. Craving for unusual stuff is pretty normal during pregnancy. You might feel like munching on anything all the time. Healthy snacking is essential to ensure that you are getting all the nutrients needed for your growing baby. This article will cover all the healthy snack options to help your baby grow stronger in there and satisfy your cravings [1]. Your diet should be a mix of all the nutrients, including [2]:

  • Vitamins
  • Minerals
  • Proteins
  • Healthy fats
  • Good carbohydrates
  • Fiber
  • Fluids

Now here is the list of super scrumptious and healthy food items to make this pregnancy ride more fascinating:

  • Legumes: legumes have been feeding the hungry for a long time. Legumes cover a wide variety, including lentils, chickpeas, peanuts, soybeans, peanuts, etc.
  • Dairy products: pregnancy demands extra calcium and proteins to provide for your little one. Milk, cheese, and yogurt are packed with all the essential nutrients needed for healthy growth. Casein, whey, and probiotics are the most critical nutrients offered by dairy products. You can use dairy products in a variety of ways to make them even more tasty and nutritious.
  • Eggs: eggs are the source of almost every nutrient you need. This little incredible food is full of both flavor and nutrition. They provide high-quality fat, proteins, vitamins, and minerals. Choline is an essential nutrient during pregnancy that is provided by the eggs. One whole egg provides 147 milligrams (mg) of 450 mg per day of choline needed [3].
  • Fish: Fish is packed with good quality nutrients that are good for pregnancy. Salmon is full of omega-3 fatty acids good for you and your growing little one. However, avoid high mercury fish such as sharks, swordfish, king mackerel, etc., during pregnancy [4].
  • Sweet potatoes: these are healthier and tastier than regular potatoes. These are the rich sources of carotene, a precursor of vitamin A. Vitamin A is essential for eye health. Apart from carotene, they provide enough fiber for a healthy gut. They can be baked, roasted, boiled, and cooked in several ways.
  • Leafy green vegetables: kale, broccoli, spinach, and other leafy green vegetables, can be made into many delightful dishes. If you do not like these vegetables alone, squirreled them into different dishes. They are rich in many nutrients. 
  • Fruits and berries: fresh fruits, berries, and dried fruits are healthy snacks to munch on. They provide vitamins, minerals, and other nutrients.
  • Lean meat: lean meat, chicken, and pork are excellent sources of high-quality protein and other essential nutrients. Meat is packed with iron, choline, and vitamin B. Iron is needed for red blood cell production, and its deficiency can lead to Iron Deficiency Anemia, increasing the risk of low birth weight [5].

 

 

 

 

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4172095/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5682869/
  3. https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/
  4. https://www.fda.gov/food/consumers/advice-about-eating-fish
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4375689/




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