Being pregnant is an experience that brings joy to many soon-to-be mothers. Unfortunately, not every ordeal associating with pregnancy is easy. Being pregnant means feeling tired and uneasy all the time for the next nine months. Not only that, pregnancy means eating twice the normal meal portion.
However, it is important for a pregnant woman to eat more but maintain a healthy diet. It is because the body requires all the essential nutrients necessary for the baby’s healthy development. At the same time, eating more would help boost energy levels while pregnant.
It is said that pregnant women requires more than 300 to 500 calories daily especially during the second and third trimester. When this falls short, it can have an adverse effect on the baby’s health and development and can leave you tired and exhausted all the time.
However, not only eating more is important; so is choosing healthy and nutritious foods to avoid complications to both the mother and baby.
With this, below are top 10 foods to eat to give your body a boost while staying healthy during pregnancy.
- Dairy Products
Dairy products top the list of foods to eat during pregnancy. It is because the growing fetus needs the extra calcium and protein which is found in dairy. Not only that, dairy products contain good amounts of B vitamins, zinc, magnesium, and phosphorus.
One type of food that is rich in calcium is Greek yogurt. It not only contains essential vitamins and minerals, but it also has probiotics which support good digestive health. Moreover, Greek yogurt is also ideal for people who are lactose intolerant. Try Light & Fit Greek Blended Nonfat Yogurt Variety Pack by Dannon. It contains a variety of delicious flavor combinations that you will surely enjoy! You can purchase this item here: https://amzn.to/2zmBtO1
- Water
It is reported that a pregnant woman’s blood volume would increase by up to 50 ounces or 1.5 liters. That is why it is important to drink a lot of water and stay hydrated during pregnancy. It not only boosts energy but also relieve constipation and lessens risks of UTI.
Drinking water also helps the fetus get its nutrients, but it can also leave you dehydrated. When mild dehydration happens, symptoms like headaches, fatigue, mood swings, anxiety, and even short memory loss can occur.
- Sweet Potatoes
Most pregnant women are advised to add their intake of Vitamin A. Sweet potatoes are a good source of vitamin A as they contain beta-carotene. This plant compound is responsible for converting into Vitamin A for the body. Vitamin A is required by our body for healthy cell growth as it is necessary for the healthy development of the fetus.
Additionally, sweet potatoes are also rich in fiber. This helps avoid excessive weight gain through a spike in blood sugar.
- Freshly caught fish
Freshly caught fish including salmon is a good source of omega-3 fatty acids. Unfortunately, most pregnant women don’t get enough amounts of these fatty acids in their diet.
The omega-3 fatty acids found in wild caught salmon can help with the development of the eyes and brain of the fetus. Eating seafood can also provide a boost of energy as well for pregnant women.
However, consuming too much seafood should be avoided by pregnant women as they could be at risk of poisoning from mercury and fish contaminants.
- Legumes
Legumes are a group of food that includes peas, lentils, beans, soybeans, nuts, and chickpeas. This food group helps increase energy in pregnant women and strengthens the immunity of the fetus to protect against diseases. It is because the food in this group contains essential nutrients like folate, fiber, protein, iron, and calcium.
- Eggs
Eggs have always been known to be one of the healthiest food as they have most of the nutrients that our body needs.
Eggs are high-quality fat and protein, and they also contain essential vitamins and minerals including choline for growth and brain development. That’s why eggs are ideal for everyone especially women during their pregnancy for an added energy boost and a healthy baby.
- Lean Meat
For a boost of energy, protein is the way to go. There are no other food groups that contain the highest protein quality than lean meat. This includes chicken, beef, and pork. Moreover, pork and beef contain iron, various B vitamins, and choline – which is all needed for pregnant women during the last few trimesters.
When there is enough iron in the body from lean meat, it helps carry oxygen in the body and avoids premature delivery risks and complications during birth.
- Dark, Green and Leafy Vegetables
Vegetables also contain all the necessary nutrients that pregnant women need for an energy boost and healthy development of their baby.
These vegetables including broccoli, kale, and spinach are rich in fiber, vitamin A, C and K, calcium, potassium, and folate.
- All types of berries
Berries contain water, vitamins, healthy carbs, antioxidants, and fiber. These are also needed by pregnant women to stay energized especially during the last few trimesters. The nutrients in berries are also vital for healthy skin and a strong immune system.
Berries like blueberries, raspberries, strawberries are great as delicious yet healthy snacks. They are packed with lots of nutrition but contain very few calories.
- Whole Grains
Whole grains are ideal for pregnant women, especially during their second and third trimester. The fiber, vitamins, and minerals in whole grains help maintain energy levels while meeting the required increase in calories.
Some whole grains also contain protein, which is also good during pregnancy. Moreover, they contain some B vitamins, magnesium, and fiber. All of them are also needed during the pregnancy period.
This list contains the foods that are necessary for pregnant women to stay energized while keeping the fetus healthy. However, it is still necessary to check with the obstetrician-gynecologist for recommended portions needed daily.
It is also important to let your doctor know which of these food groups you are sensitive to so they can recommend other options while still meeting the nutrition requirement.