Some women who get pregnant the first time think that eating well means eating for two- sometimes more than that. However, it’s not about the quantity but the quality of food that you ingest that matters.
Remember that whatever you eat or drink can affect the health of your baby, so it’s important to be mindful about what you put in your mouth.
What are the best foods to eat when you’re expecting? Here is a partial list of those foods:
Salmon – has Omega- 3fats and a great source of protein. Eat no more than 12 ounces a week to avoid ingesting too much mercury, though salmon is a low- mercury fish.
Beans – these contain the most fiber out of all the vegetables which helps prevent constipation and hemorrhoids.
Sweet potatoes – a great source of Vitamin C, folate and fiber. They’re inexpensive and versatile so you can come up with many ways to prepare sweet potatoes before you get tired of eating them.
Whole grains – feel free to indulge in popcorn, quinoa, oatmeal and whole grain bread. They’re all high in protein and have many nutrients that will benefit both you and your baby.
Walnuts – a handful of these omega-3 rich nuts make a good snack. Or chop up a few and add to a green salad to up the health factor.
Yoghurt – it’s very important to choose the right kind of yoghurt as there are a lot of choices out there, not to mention the proliferation of frozen yoghurt or froyo stores. The best option for you is Greek yoghurt- it’s thick, creamy and is high in calcium. Add some fresh fruit for flavor.
Dark green, leafy vegetables – load up on spinach, kale, Swiss chard and the like for all the essential vitamins and minerals that are packed in each leaf. They’re loaded with vitamins A, C and K and folate.
Lean meats – look for lean meats with the fats trimmed off, or look for cuts that are at least 95 to 98 per cent fat free. Never eat deli meats or hot dogs unless they’re heated until steaming hot, to prevent the risk of passing on toxins or bacteria to your baby such as salmonella.
Fruits and Vegetables – as a guide on what to choose, look no further than the colors of the rainbow. Green, orange, red, yellow, purple, blue and even white fruits and veggies provide different vitamins and minerals. Another advantage of eating lots of these when you’re expecting is, during the later stage of your pregnancy, your baby will be “tasting” the food through the amniotic fluid. So the earlier you expose the baby to a variety of healthy foods, the more you increase the chance that your baby will accept and like those foods later on.
Eggs – aside from containing more than 12 vitamins and minerals, eggs are a good source of protein. They are rich in choline and there are some that even contain omega-3 fats. Eat eggs only if they’re cooked thoroughly, such as hard boiled or scrambled.