Top 10 Healthy Foods For Pregnancy

For many expectant moms, the joys of pregnancy come with a few discomforts. Eating nutritious foods and avoiding certain unhealthy foods can help support a mother and her baby throughout the nine months of pregnancy. Here are our top 10 healthy foods for expectant mothers.

Lean Protein

Protein is an essential nutrient for pregnant women as it helps with the growth of the baby’s organs and tissues. Protein can be found in lean meat, fish, eggs, nuts and legumes. Lean proteins are a great source of iron, a mineral that helps prevent anemia and helps the baby’s brain and nervous system develop properly. Some lean proteins that are especially beneficial to pregnant women include salmon, tuna, lean beef and turkey.

Folate-Rich Foods

Folate, also known as folic acid, is a B vitamin that helps prevent birth defects. Many expectant mothers are advised to take a daily supplement of folic acid, but it is also important to get folate from food sources. Good sources of folate include spinach, broccoli, kidney beans, asparagus and oranges. Folate is also found in fortified cereals and breads.

Dairy Products

Dairy products are a great source of calcium and Vitamin D, both of which are important for pregnant women. Calcium helps form bones and teeth in the baby, while Vitamin D helps the body absorb calcium. Dairy products such as milk, cheese and yogurt are all great sources of these two important nutrients.

Whole Grains

Whole grains are a great source of fiber, which helps keep the digestive system healthy. Whole grains such as oats, quinoa and brown rice are also a good source of B vitamins, iron and magnesium. Whole grains are also a good source of complex carbohydrates, which give the body energy and help the baby grow.

Fruits & Vegetables

Fruits and vegetables are a great way to get essential vitamins and minerals. Fruits and vegetables are packed with nutrients such as Vitamin C, Vitamin A and potassium. Fruits and vegetables can also be a great source of fiber, which helps keep the digestive system healthy. Some of the best fruits and vegetables for pregnant women include oranges, apples, broccoli, spinach and sweet potatoes.

Healthy Fats

Healthy fats are essential for pregnant women and their developing babies. Healthy fats are found in foods such as avocados, nuts, seeds and fatty fish. Healthy fats help the body absorb and use essential vitamins and minerals. They also help with the development of the baby’s brain and nervous system.

Water

Staying hydrated is important for pregnant women, as it helps keep the body functioning properly and can help relieve some of the discomforts of pregnancy. Water is the best choice for staying hydrated, but pregnant women can also get fluids from other sources such as unsweetened juices and herbal teas.

Pregnancy can be a wonderful and exciting experience, and eating healthy foods can help ensure both mom and baby stay healthy throughout. By following this list of top 10 healthy foods for expectant mothers, you can make sure you and your baby get all the essential nutrients you need.