What are the good food for pregnancy

Pregnancy Diet: 13 Foods to Eat While Pregnant

Pregnant? Hangry? Looking for a snack that will make your tummy and your baby happy? You’re probably hearing it a lot: Eating nutritious foods while pregnant is essential.

We’re here to make your pantry into a one-stop shop of healthy and delicious foods that will give your baby the best start to life.

When building your healthy eating plan, you’ll want to focus on whole foods that give you higher amounts of the good stuff you’d need when not pregnant such as:

• protein
• vitamins and minerals
• healthy types of fat
• complex carbohydrates
• fiber and fluids

Here are 13 super nutritious foods to eat when you’re pregnant to help make sure you’re hitting those nutrient goals.

During pregnancy, you need to consume extra protein and calcium to meet the needs of your growing little one. Dairy products like milk, cheese, and yogurt should be on the docket.

Dairy products contain two types of high-quality protein: casein and whey. Dairy is the best dietary source of calcium, and provides high amounts of phosphorus, B vitamins, magnesium, and zinc.

Yogurt, especially Greek yogurt, contains more calcium than most other dairy products and is especially beneficial. Some varieties also contain probiotic bacteria, which support digestive health.

If you’re lactose intolerant, you may also be able to tolerate yogurt, especially probiotic yogurt. Check with your doctor to see if you can test it out. A whole world of yogurt smoothies, parfaits, and lassi could be waiting.

This group of food includes lentils, peas, beans, chickpeas, soybeans, and peanuts (aka all kinds of fabulous recipe ingredients!).

Legumes are great plant-based sources of fiber, protein, iron, folate, and calcium — all of which your body needs more of during pregnancy.

Folate is one of the most essential B vitamins (B9). It’s very important for you and baby, especially during the first trimester, and even before.

You’ll need at least 600 micrograms (mcg) of folate every day, which can be a challenge to achieve with foods alone. But adding in legumes can help get you there along with supplementation based on your doctor’s recommendation.

Legumes are generally very high in fiber, too. Some varieties are also high in iron, magnesium, and potassium. Consider adding legumes to your diet with meals like hummus on whole grain toast, black beans in a taco salad, or a lentil curry.

Sweet potatoes are not only delicious cooked about a thousand ways, they’re also rich in beta carotene, a plant compound that is converted into vitamin A in your body.

Vitamin A is essential for baby’s development. Just watch out for excessive amounts of animal-based sources of vitamin A, such as organ meats, which can cause toxicity in high amounts.

Thankfully, sweet potatoes are an ample plant-based source of beta carotene and fiber. Fiber keeps you full longer, reduces blood sugar spikes, and improves digestive health (which can really help if that pregnancy constipation hits).

For a fab brekky, try sweet potatoes as a base for your morning avocado toast.

Smoked on a whole wheat bagel, teriyaki grilled, or slathered in pesto, salmon is a welcome addition to this list. Salmon is rich in essential omega-3 fatty acids that have a host of benefits.

These are found in high amounts in seafood, and help build the brain and eyes of your baby and can even help increase gestational length.

But wait: Have you been told to limit your seafood intake due to the mercury and other contaminants found in high mercury fish? You can still eat fatty fish like salmon.

Here are the high mercury fish to avoid:

• swordfish
• shark
• king mackerel
• marlin
• bigeye tuna
• tilefish from the Gulf of Mexico

Plus, salmon is one of the very few natural sources of vitamin D, which is lacking for most of us. It’s important for bone health and immune function.

Those incredible, edible eggs are the ultimate health food, as they contain a little bit of almost every nutrient you need. A large egg contains about 80 calories, high-quality protein, fat, and many vitamins and minerals.

Eggs are a great source of choline, a vital nutrient during pregnancy. It’s important in baby’s brain development and helps prevent developmental abnormalities of the brain and spine.

A single whole egg contains roughly 147 milligrams (mg) of choline, which will get you closer to the current recommended choline intake of 450 mg per day while pregnant (though more studies are being done to determine if that is enough).

Here are some of the healthiest ways to cook eggs. Try them in spinach feta wraps or a chickpea scramble.

No surprise here: Broccoli and dark, green vegetables, such as kale and spinach, pack in so many of the nutrients you’ll need. Even if you don’t love eating them, they can often be squirreled into all kinds of dishes.

Benefits include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium. They’re a bonanza of green goodness.

Adding in servings of green veggies is an efficient way to pack in vitamins and fend off constipation due to all that fiber. Vegetables have also been linked to a reduced risk of low birth weight.

Try this kale eggs Florentine recipe or blend some spinach into a green smoothie and you won’t even know it’s in there.

Lean beef, pork, and chicken are excellent sources of high-quality protein. Beef and pork are also rich in iron, choline, and other B vitamins — all of which you’ll need in higher amounts during pregnancy.

Iron is an essential mineral that is used by red blood cells as a part of hemoglobin. You’ll need more iron since your blood volume is increasing. This is particularly important during your third trimester.

Low levels of iron during early and mid-pregnancy may cause iron deficiency anemia, which increases the risk of low birth weight and other complications.

It can be hard to cover your iron needs with meals alone, especially if you develop an aversion to meat or are vegetarian or vegan. However, for those who can, eating lean red meat regularly may help increase the amount of iron you’re getting from food.

Pro tip: Pairing foods that are rich in vitamin C, such as oranges or bell peppers, along with iron-rich foods may also help increase absorption.

Toss some vitamin C-rich tomato slices on that turkey burger or whip up this steak and mango salad.

Berries hold a lot of goodness in their tiny packages like water, healthy carbs, vitamin C, fiber, and antioxidants.

Berries have a relatively low glycemic index value, so they should not cause major spikes in blood sugar.

Berries are also a great snack, as they contain both water and fiber. They provide a lot of flavor and nutrition, but with relatively few calories.

Some of the best berries to eat while pregnant are blueberries, raspberries, goji berries, strawberries, and acai berries. Check out this blueberry smoothie for some inspiration.

Unlike their refined counterparts, whole grains are packed with fiber, vitamins, and plant compounds. Think oats, quinoa, brown rice, wheat berries, and barley instead of white bread, pasta, and white rice.

Some whole grains, like oats and quinoa, also contain a fair amount of protein. They also hit a few buttons that are often lacking in pregnant people: B vitamins, fiber, and magnesium.

There are so many ways to adds whole grains to any meal, but we’re especially liking this quinoa and roasted sweet potato bowl.

Avocados are an unusual fruit because they contain a lot of monounsaturated fatty acids. This makes them taste buttery and rich — perfect for adding depth and creaminess to a dish.

They’re also high in fiber, B vitamins (especially folate), vitamin K, potassium, copper, vitamin E, and vitamin C.

Because of their high content of healthy fats, folate, and potassium, avocados are a great choice during pregnancy (and always).

The healthy fats help build the skin, brain, and tissues of your little one, and folate may help prevent neural tube defects, developmental abnormalities of the brain and spine such as spina bifida.

Potassium may help relieve leg cramps, a side effect of pregnancy for some women. In fact, avocados contain more potassium than bananas.

Try them as guacamole, in salads, in smoothies, and on whole wheat toast, but also as a substitute for mayo or sour cream.

Dried fruit is generally high in calories, fiber, and various vitamins and minerals. One piece of dried fruit contains the same amount of nutrients as fresh fruit, just without all the water and in a much smaller form.

One serving of dried fruit can provide a large percentage of the recommended intake of many vitamins and minerals, including folate, iron, and potassium.

Prunes are rich in fiber, potassium, and vitamin K. They’re natural laxatives and may be very helpful in relieving constipation. Dates are high in fiber, potassium, iron, and plant compounds.

However, dried fruit also contains high amounts of natural sugar. Make sure to avoid the candied varieties, which contain even more sugar.

Although dried fruit may help increase calorie and nutrient intake, it’s generally not recommended to consume more than one serving at a time.

Try adding a small portion to a trail mix with nuts and seeds for an on-the-go protein- and fiber-filled snack.

Fish liver oil is made from the oily liver of fish, most often cod. It’s rich in the omega-3 fatty acids EPA and DHA, which are essential for fetal brain and eye development.

Supplementing with fish oil may help protect against preterm delivery and may benefit fetal eye development.

Fish liver oil is also very high in vitamin D, of which many people don’t get enough. It may be highly beneficial for those who don’t regularly eat seafood or supplement with omega-3 or vitamin D.

A single serving (1 tablespoon or 15 milliliters) of fish liver oil provides more than the recommended daily intake of omega-3, vitamin D, and vitamin A.

However, it’s not recommended to consume more than one serving per day, as too much preformed vitamin A can be dangerous for your baby. High levels of omega-3 may also have blood-thinning effects.

Low mercury fish like salmon, sardines, canned light tuna, or pollock can also help get you to your omega-3 goals.

Say it with me: We all have to stay hydrated. And pregnant folks especially. During pregnancy, blood volume increases by about 45 percent.

Your body will channel hydration to your baby, but if you don’t watch your water intake, you may become dehydrated yourself.

Symptoms of mild dehydration include headaches, anxiety, tiredness, bad mood, and reduced memory.

Increasing your water intake may also help relieve constipation and reduce your risk of urinary tract infections, which are common during pregnancy.

General guidelines recommend that pregnant women drink about 80 ounces (2.3 liters) of water daily. But the amount you really need varies. Check with your doctor for a recommendation based on your specific needs.

Keep in mind that you also get water from other foods and beverages, such as fruit, vegetables, coffee, and tea.

Pro tip: Try keeping a reusable water bottle on hand so that you can quench your thirst throughout the day.

Your growing baby is just waiting to slurp up all those nutrient-dense foods from a well-rounded eating plan of whole grains, fruits and veggies, lean proteins, and healthy fats.

There’s a whole world of delicious options that give you and your baby everything you’ll need. Keep your healthcare team informed of your eating choices and let them guide you on a plan with any necessary supplements.

This list should be a good start towards a healthy, well-nourished pregnancy.

Quick tips for foods to eat when pregnant

• Dairy products, especially yogurt, are a great choice. They help you meet increased protein and calcium needs.
• Legumes are super sources of folate, fiber, and many other nutrients. Folate is a very important nutrient during pregnancy.
• Sweet potatoes are an excellent source of beta carotene, which your body transforms into vitamin A. Vitamin A is important for the growth and differentiation of cells in your growing baby.
• Salmon contains the essential omega-3 fatty acids EPA and DHA, which are important for brain and eye development in your growing baby. It’s also a natural source of vitamin D.
• Whole eggs are incredibly nutritious and a great way to increase your overall nutrient intake. They also contain choline, an essential nutrient for brain health and development.
• Broccoli and leafy greens contain most of the nutrients that you’ll need. They’re also rich in fiber, which may help prevent or treat constipation.
• Lean meat is a good source of high-quality protein. Beef and pork are also rich in iron, choline, and B vitamins, all of which are important nutrients during pregnancy.
• Berries contain water, carbs, vitamin C, fiber, vitamins, antioxidants, and plant compounds. They may help you increase your nutrient and water intake.
• Whole grains are packed with fiber, vitamins, and plant compounds. They’re also rich in B vitamins, fiber, and magnesium.
• Avocados contain high amounts of monounsaturated fatty acids, fiber, folate, and potassium. They may help relieve leg cramps, too.
• Dried fruit may be highly beneficial for pregnant women since they’re small and nutrient-dense. Just make sure to limit your portions and avoid candied varieties, to prevent excess sugar intake.
• Drinking water is important as your blood volume increases during pregnancy. Adequate hydration may also help prevent constipation and urinary tract infections.

Nutritional Needs During Pregnancy

As you probably know, your body goes through lots of physical and hormonal changes during pregnancy. To fuel yourself and your growing baby, you’ll need to make great food choices from a variety of sources.

Eating a healthy, balanced diet will help you feel good and provide everything you and your baby need. The food you eat is your baby’s main source of nourishment, so it’s critical to get all of the nutrients you need.

The good thing? All of these nutrition guidelines aren’t that hard to follow and provide some delicious options. Even with cravings (hot sauce on peanut butter, anyone?) you can craft up a healthy menu in no time.

No surprise here: Your body has increased nutritional needs during pregnancy — you’re feeding a whole new person! Although the old adage of “eating for two” isn’t entirely correct, you do require more micronutrients and macronutrients to support you and your baby.

Micronutrients are dietary components, such as vitamins and minerals, that are only required in relatively small amounts.

Macronutrients are nutrients that provide calories, or energy. We’re talking carbohydrates, proteins, and fats. You’ll need to eat more of each type of nutrient during pregnancy.

Here are some general guidelines on a few important nutrients that will need to be adjusted based on your needs:

Most pregnant people can meet these increased nutritional needs by choosing a diet that includes a variety of healthy foods such as:

• protein
• complex carbohydrates
• healthy types of fat like omega-3s
• vitamins and minerals

Your goal? Eat a wide variety of foods to provide everything you and your baby needs. It’s not that different from a regular healthy eating plan — just amplified a bit.

In fact, current guidance is to continue to eat as you normally would in your first semester, then increase 350 calories daily in your second trimester and 450 calories daily in your third trimester as your baby grows.

As often as you can, avoid overly processed junk foods. Chips and soda, for example, contain no nutritional value. You and your baby will benefit more from fresh fruits, vegetables, and lean proteins, such as chicken, fish, beans, or lentils.

This doesn’t mean that you need to avoid all of your favorite foods during pregnancy. Just balance them with nutritious foods so that you don’t miss any important vitamins or minerals.

Protein

Protein is critical for ensuring the proper growth of baby’s tissues and organs, including the brain. It also helps with breast and uterine tissue growth during pregnancy.

It even plays a role in your increasing blood supply, allowing more blood to be sent to your baby.

Your protein needs increase during each trimester of pregnancy. Research suggests that protein intake during pregnancy should be even higher than some current recommendations. It’s time to ramp up those shrimp fajitas, pork curries, jerk chicken, and salmon teriyaki.

You’ll need to eat about 70 to 100 g of protein a day, depending on your weight and which trimester you’re in. Talk to your doctor to see how much you specifically need.

Good sources of protein include:

• lean beef and pork
• chicken
• salmon
• nuts
• peanut butter
• cottage cheese
• beans

Calcium

Calcium helps build your baby’s bones and regulates your body’s use of fluids. It does a body good, right?

Pregnant women need 1,000 mg of calcium, ideally in two doses of 500 mg, per day. You’ll likely need additional calcium to supplement regular prenatal vitamins.

Good sources of calcium include:

• milk
• yogurt
• cheese
• low-mercury fish and seafood, such as salmon, shrimp, catfish, and canned light tuna
• calcium-set tofu
• dark green, leafy vegetables

Folate

Folate, also known as folic acid, plays an important part in reducing the risk of neural tube defects. These are major birth defects that affect the baby’s brain and spinal cord, such as spina bifida and anencephaly.

When you’re pregnant, the American College of Obstetrics and Gynecology (ACOG) recommends 600 to 800 mcg of folate. You can get folate from these foods:

• liver
• nuts
• dried beans and lentils
• eggs
• nuts and peanut butter
• dark green, leafy vegetables

Iron

Iron works with sodium, potassium, and water to increase blood flow. This helps ensure that enough oxygen is supplied to both you and your baby.

You should be getting 27 mg of iron per day, preferably alongside some vitamin C to increase absorption. Good sources of this nutrient include:

• dark green, leafy vegetables (noticing a trend with this one?)
• citrus fruits
• enriched breads or cereals
• lean beef and poultry
• eggs

Other considerations

Other nutrients are necessary to keep you thriving during your pregnancy like choline, salt, and B vitamins.

Aside from eating well, it’s important to drink at least eight glasses of water each day and to take prenatal vitamins. It’s difficult to obtain sufficient amounts of certain nutrients, including folate, iron, and choline, from food alone.

Make sure to speak with your doctor about which prenatal vitamins you should take.

During pregnancy, you may experience aversions to particular foods, meaning you won’t like the smell or taste. You may also have cravings for at least one type of food.

Pregnancy cravings

You might start aching for a donut, Chinese food, or a strange food combination like the classic pickles and ice cream.

It’s unclear why women develop food cravings or aversions during pregnancy. However, researchers believe hormones play a role.

It’s fine to give in to these cravings sometimes, especially if you crave foods that are a part of a healthy diet. However, you should try to limit your intake of junk food and processed foods.

There’s usually a tasty alternative that will be a better option. Craving some french fries? Oven-roasted sweet potato wedges can feel just as indulgent with lots of good nutrients.

Pregnancy aversions

Food aversions, on the other hand, may only be problematic if they involve foods that are important for baby’s growth and development.

Talk to your doctor if you have adverse reactions to foods you should be eating during pregnancy. Your doctor can suggest other foods or supplements to compensate for the lack of those nutrients in your diet.

Pica

Pica is a disorder that causes cravings for items that contain no nutritional value. Pregnant women with pica may want to eat clay, cigarette ashes, or starch, among other strange substances.

When a woman has pica during pregnancy, it may indicate a lack of a specific vitamin or mineral. It’s important to notify your doctor if you crave nonfood items or have eaten nonfood items. Eating such items can be dangerous for you and your baby.

If you’re concerned about weight gain, don’t stress too much. Some weight gain is normal during pregnancy. The extra weight provides nourishment to the baby. Some of it is also stored for breastfeeding after the baby is born.

Women gain an average of 25 to 35 pounds (lbs.) during pregnancy. It’s normal to gain less weight if you start out with more weight or to gain more weight if you were underweight before pregnancy.

You can speak with your doctor about the appropriate amount of weight for you to gain during your pregnancy. The chart below provides some general guidelines, though everyone is different.

Recommended weight gain during pregnancy with one baby

Starting weight	Body mass index*	Suggested weight gain
underweight		28 to 40 lbs.
average weight	18.5 to 24.9	25 to 35 lbs.
overweight	25 to 29.9	15 to 25 lbs.
obese	> 30. 0	11 to 20 lbs.

*Body mass index (BMI) can be calculated using the following equation: weight (in pounds) / height (in inches)² x 703.

Don’t worry too much about the number on the scale. Instead of focusing on your weight, concentrate on eating a variety of nutritious foods. Healthy eating is incredibly important, and dieting to lose weight or prevent weight gain can be harmful to you and your baby.

Besides eating a nutrition-focused diet, exercising during pregnancy can help you manage your health and de-stress. Swimming and walking are good choices to get moving. Choose an activity (or a variety!) that you enjoy.

Avoid any extreme sports or contact sports, such as rock climbing and basketball. Staying safe while getting your move on is ideal.

If you didn’t exercise before your pregnancy, start out slowly and don’t overdo it. Consider looking into some exercises or classes that focus specifically on pregnant people for extra support.

It’s also important to drink plenty of water so that you don’t get dehydrated. Make sure to talk to your doctor before you start a new exercise routine.

Make sure you’re eating a balanced and nutritious diet during your pregnancy so you and your growing baby can be as healthy as possible.

Include whole, nourishing foods, and limit your intake of foods without good nutritional value like processed and fast foods.

Eat these:

• protein with every meal and snack
• whole grains
• five or more servings of fruits and vegetables per day
• dairy products or high calcium foods
• foods with essential fats
• prenatal vitamins

Avoid these:

• alcohol
• excessive caffeine
• raw meats and seafood
• high-mercury fish
• uncooked processed meats
• unpasteurized dairy

Let your healthcare team guide you in creating a specific, enjoyable, and achievable meal plan based on your age, weight, risk factors, and medical history. You’ve got this.

TOP 5 healthy products for pregnant women

April 5, 2019

Pregnancy is an important and responsible period in the life of every woman, because during these months the control of not only her health, but the successful development of the baby depends on her.

For excellent well-being, every day you need to remember about the peculiarities of nutrition. Here are five healthy foods to add to your diet for expectant mothers.

What to add to the diet?

The products in the selection are united by a high content of protein - a "building material" for cells, which is useful for the development of the fetus.

Eggs

This product is highly digestible and has unique properties. The composition of eggs includes essential amino acids for humans, it is not without reason that the World Health Organization has given the title of standard to egg white. The product is rich in many vitamins: A, B4, B12, D, E.

Salmon

This fish is useful throughout the entire period of pregnancy, even in the very early stages. In addition to easily digestible protein, it contains a high content of phosphorus, which is involved in the formation of bone tissue in the fetus. Salmon contains omega-3 fatty acids that are good for heart and vascular health. Also in the composition: B vitamins, calcium, iodine, potassium and vitamin D.

Beans

Beans, peas and lentils are very satisfying foods. Their advantage lies in the large amount of fiber necessary for the normal functioning of the digestive system. It also contains many B vitamins, including folic acid, which is directly involved in the formation of the brain and spinal cord.

Walnuts

Regular consumption of walnuts will charge the body with vitamins and minerals. Walnut kernels contain vegetable protein rich in amino acids, as well as B vitamins and vitamin E. It is believed that walnuts have an antispasmodic effect, which can help a pregnant woman with a headache if she does not want to take synthetic drugs. There is also an immunostimulating and restorative effect of nuts on the body.

Fruits and vegetables

Vegetables and fruits contain a lot of soluble fiber, which regulates bowel function and prevents constipation during pregnancy. They also contain many vitamins that are useful for the immunity of the expectant mother.

Pay attention to food processing!

It should be remembered that for the nutrition of pregnant women, all products must be fresh and well-processed. Remember to wash vegetables, fruits or herbs before eating.

Meat, poultry, fish and semi-finished products must be thoroughly cooked to avoid undesirable consequences.

Do not eat raw eggs, meat or fish as it is dangerous to health. Raw foods, which are used in some dishes, can cause poisoning and more serious consequences.

Top 20 most useful foods during pregnancy

Bearing a child is a complex, costly process for the body, since a lot of woman's resources are spent on the growth, development and formation of the fetus. Not to miss, but to maintain health during this period, nutrition correction with the addition of products for pregnant women, saturated with beneficial compounds, will help.

We offer a selection of useful products during pregnancy that will help keep mother and unborn baby healthy.

In the early stages, a woman often feels nausea, fatigue, drowsiness or mood changes. In most cases, the cause is hypovitaminosis, as well as a deficiency of other nutrients. Therefore, it is very important to know what to eat for pregnant women and in what quantity. Zinc, calcium and iodine, folic acid, rutin, vitamins A and group B, lutelin must be present in food.

1. Natural white yoghurt

Why it is good for pregnant women: Improve digestion, restore the balance of microflora in the gastrointestinal tract, satisfy hunger, reduce the risk of diabetes, allergies and infections. Natural yogurt contains a lot of protein, probiotics, calcium, phosphorus, zinc. Yogurt is easily digestible. It does not contain lactose, which is not always well processed in adults.

Approximate norm: 1.0-1.5 kg per week, about 150-200 g daily.

2. Nuts

Why is it useful for pregnant women: Saturation with energy and supply of high-quality vegetable proteins and fats to the body. The health of nails, skin, hair and teeth is maintained. A product useful for pregnant women contributes to the development of the central nervous system in a child. Contains omega acids, zinc, iodine, iron, vitamin E, lignin. The following types of nuts are especially recommended: walnuts, hazelnuts, almonds, cashews, pine nuts.

Approximate weekly allowance: 200-220 g per week, 30-35 g per day. Because of phytic acid, you can not overeat, as the absorption of trace elements will decrease.

3.

Why is it useful for pregnant women: Digestion regulation, supply of a large amount of vegetable protein and increase in hemoglobin in the blood. Legumes strengthen bones, reduce the risk of abnormal formation of the central nervous system in the fetus. Contains calcium, iron, folic acid, vitamin B6, zinc.

Approximate norm: 300-500 g per week, per week 2-3 times 100-200 g

4. Liver (chicken, beef)

Why is it useful for pregnant women: Stimulation of hematopoiesis and normalization of hemoglobin levels, improvement of psycho-emotional state. The skin, nails and hair are strengthened, the functions of the thyroid gland are improved. Decreased urge to vomit with toxicosis. Ingredients: proteins, iron, retinol and vitamins of group B.

Approximate norm: 3-4 times a week for 150-200 g.

:

Approximate norm: 3-4 whole eggs per week, no more than 1 egg per day. Proteins unlimited. Quail eggs - from 7 to 14, 1-2 per day.

6. Lean meat

Why is it useful for pregnant women: Stabilization of blood sugar, improvement of metabolic processes, increase in hemoglobin. Amino acids are supplied for the formation of cells with fetal tissues. Meat is the main protein product for pregnant women. Ingredients: iron, zinc, iodine, magnesium, other vitamins and minerals. From low-fat meat it is recommended: chicken, turkey, rabbit, beef.

Approximate norm: 700-1000 g per week, 100-150 g serving daily.

7. Oatmeal

Why is it useful for pregnant women: Normalization of the functions of the gastrointestinal tract, removal of toxins and harmful bacteria from the body, rapid saturation with energy. The risks of anemia in women are reduced, and in the fetus - congenital malformations. Strengthens the central nervous system, immunity. The composition of cereals: a number of vitamins, iodine, calcium, phosphorus and magnesium, iron.

Approximate norm: 70-100 g dry, 3-4 times a week (it is better to alternate with other cereals).

8. Brown, brown rice

Why is it useful for pregnant women: Supports the central nervous system, relieves fatigue, stress, regulates blood formation and strengthens bones, nails, skin, hair. Toxins are removed from the intestines, immunity is strengthened, puffiness disappears. These properties provide vitamins B and E, iron, calcium, magnesium, selenium, iodine and zinc.

Approximate norm: 2 to 4 times a week, 150-200 g per day.

9. Whole grain bread

Why is it good for pregnant women: Cleansing the body, balancing the microflora and functions of the gastrointestinal tract, supporting immunity and regulating sugar. Complex carbohydrates, which are part of whole grain bread, maintain blood sugar levels and saturate for a long time. This useful product for pregnant women replaces flour products made from white flour, which are harmful during such a period. Ingredients: vitamins B, E, PP, fiber, copper, iron, calcium and potassium.

Approximate norm: Every day, but no more than 1-2 toasts.

10. Carrots

Why is it useful for pregnant women: Participation in the laying of fetal tissues, cleaning from excess fluid, toxins and toxins, prevention of anemia, support for the central nervous system with the gastrointestinal tract and hormonal levels. Pressure stabilizes, swelling decreases. Carrots help to avoid vision problems after childbirth. Ingredients: vitamins A, C, E, K and B, fluorine, iron, potassium and fiber.

Approximate norm: from 7 to 14 pieces per week, 1-2 medium carrots per day.

11.

Why is it useful for pregnant women: Proper fetal formation, development of internal organs, safe antibacterial action and restoration of gastrointestinal functions. Swelling goes away, toxins are cleansed. From what pregnant women eat, this vegetable is indispensable. Lots of fiber, vitamin A, C, calcium and potassium.

Approximate norm: There are no special restrictions, but due to the increased nutritional value, 100-200 g per day is enough, that is, 0.7-1.5 kg per week.

12. Spinach

Why is it useful for pregnant women: Support of hormonal levels, regulation of hemoglobin, assistance in the construction of fetal cells, improvement of the digestive tract. There is a relief of well-being with a viral infection, removal of back pain, protection from free radicals. This is a very useful product for pregnant women, it includes vitamins A, C, K and B9, iron, calcium, potassium and choline.

Approximate norm: 500-700 g per week, 80-100 g serving daily.

13. Mushrooms (mushrooms, mushrooms, oyster mushrooms)

Why is it useful for pregnant women: Replenishment of protein reserves, strengthening hair and nails, central nervous system, heart with blood vessels. Weight is controlled, toxins are eliminated and neutralized, digestion improves. Mushrooms contribute to the growth and development of the fetus. Ingredients: vitamins D, B, A and C, iron, zinc, iodine, phosphorus.

Approximate norm: No more than 1-2 times a week, as the tissues of the fungus accumulate metals. It is better to take those that are grown artificially.

14. Avocado

Why is it useful for pregnant women: Proper formation of the central nervous system in a child, supply of healthy fats, elimination of puffiness, regulation of blood composition. At the same time, avocado protects against dehydration, stabilizes hormones. A lot of potassium, calcium, iron, copper and zinc, phosphorus, selenium, vitamins A, E, C, K and D.

Approximate norm: 2-3 avocados per week, no more than 0.5 or 1 per day .

15. Berries (strawberries, raspberries, cherries)

Why is it useful for pregnant women: Gentle stimulation of gastrointestinal motility, mild diuretic effect, strengthening of immunity. Body weight is controlled, the level of bad cholesterol and sugar is reduced, insomnia or stress is eliminated. Lots of vitamin E, C and B, calcium, phosphorus, zinc, iron and acids.

Approximate Value: 0.7 to 2 kg per week, serving 100-300 g daily.

16. Figs

Why it is good for pregnant women: Replenishment of energy, reduction of hunger, restoration of gastrointestinal functions, support for healthy bones and heart muscle. The inflammation is stopped, the blood is thinned, the development of varicose veins is not allowed. As part of the product for pregnant women, potassium, iron, magnesium and calcium, manganese, vitamins A, group B and dietary fiber.

Approximate norm: 12-20 fruits per week, 3-4 pieces 4-5 times a week.

17. Kiwi

Why it is good for pregnant women: Improving the transfer of beneficial compounds from mother to fetus, supporting the development of the child, strengthening immunity. Help with digestive disorders, restoration of intestinal microflora. Mood and sleep are stabilized. It contains folic and nicotinic acid, vitamin C, choline, potassium, zinc, manganese and iron.

Approximate norm: 12-20 pieces per week, no more than 2-3 fruits daily.

18. Vegetable oils

Why it is good for pregnant women: Elimination of heartburn, improvement of metabolic and hormonal processes, facilitating the absorption of food, relieving fatigue. The work of the digestive tract is getting better, the level of hemoglobin rises. A woman and a fetus need fatty acids, vitamins E, D, A and K, phosphorus. The following types of vegetable oils are especially recommended: olive oil, linseed oil, sesame oil, grape seed oil, walnut oil.

Approximate norm: 6-7 tablespoons per week, 1 piece daily.

19. Fatty fish

Why is it useful for pregnant women: Proper development of cell membranes, as well as acceleration of maturation of brain neurons, strengthening of the defense system and improvement of metabolism. The blood is liquefied, the pressure is regulated. A product useful for pregnant women contains Omega-3, protein, iodine, phosphorus and calcium.

Approximate norm: 250-450 g per week, 2-3 times a week for 120-150 g.

20. Cod liver

Why is it useful for pregnant women: Strengthening teeth, nails, hair, reducing the risk of developing diseases of the joints, heart and blood vessels, preventing hearing or vision impairment. Strengthens the nervous system and immunity. This product for pregnant women contains Omega-3, vitamins D, A and B, potassium, copper, iron.

Approximate norm: 200-350 g per week, no more than 30-50 g daily.

While carrying a child, a woman's body is rebuilt, the changes also affect nutrition. The formation, growth of the fetus, as well as the well-being of the future mother, depends on the incoming food.

Additional tips for pregnancy:

• Eat small meals often.
• Drink a glass of warm water 15 minutes before eating.
• Eat dinner on time - eat the last meal 2-2.5 hours before bedtime.
• Prefer boiling, stewing or roasting over frying.
• Try to drink 1.5-2 liters of water a day.
• Do not eat food that has been stored for a long time, food must be fresh.

Keep the most healthy foods for pregnant women in your diet. To do this, you need to minimize too fatty, spicy and salty foods, coffee, strong tea, raw or half-cooked fish and meat dishes, canned food.

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