What Foods To Eat For A Healthy Pregnancy

Making Healthy Food Choices

When you’re pregnant, the best way to ensure the health of you and your baby is to make healthy food choices. Eating a balanced diet rich in a variety of essential vitamins and minerals will help your baby develop and grow. It’s important to eat a variety of foods from all the food groups, including whole grains, fruits, vegetables, dairy, and proteins. Your body also requires extra calories during pregnancy, especially during the second and third trimesters. Eating nutrient-dense foods is the best way to get the calories you need.

Whole Grains

Whole grains are an important part of a healthy pregnancy diet. Whole grains contain fiber, as well as essential vitamins and minerals. Examples of whole grains include oats, quinoa, barley, and brown rice. Try to incorporate at least one serving of whole grains per day. Whole grain breads, cereals, and pastas are an easy way to incorporate whole grains into your diet.

Fruits and Vegetables

Fruits and vegetables are packed with essential vitamins and minerals, as well as fiber. Fruits and vegetables make an excellent snack, as well as side dishes or components of meals. Try to have at least five servings of fruits and vegetables per day. Fruits and vegetables come in a variety of colors and can be eaten fresh, frozen, canned, or dried. When selecting canned fruits, look for those that are packed in water or juice, not syrup.

Protein

Protein is essential for healthy development of your baby. Protein is found in a variety of foods, including meats, fish, eggs, dairy, beans, nuts, and seeds. Choose lean cuts of meat and poultry, and select low-fat or fat-free dairy products. Fish is a great source of protein, but some types of fish can contain high levels of mercury, so it’s important to limit your intake to two servings per week. Examples of fish low in mercury include salmon, tilapia, haddock, and trout.

Dairy

Dairy products are an important source of calcium, protein, and other essential vitamins and minerals. Milk, yogurt, and cheese are all excellent sources of dairy. To get adequate amounts of dairy, aim for three servings per day. Choose low-fat or fat-free versions to get the same amount of calcium and other vitamins with fewer calories and less fat.

Fats

Fats are an essential part of a healthy pregnancy diet, but it is important to choose the right type of fats. Unsaturated fats, such as olive oil, canola oil, and avocado, are the best choices. These types of fats help provide essential fatty acids and are important for the development of your baby. Avoid foods that are high in trans fats and saturated fats, such as fried foods, processed foods, and baked goods.