Foods to Eat During First and Second Trimester of Pregnancy

FOODS TO EAT DURING PREGNENCY

Maintaining a healthy diet during pregnancy is very important. During this time your body needs additional nutrients, vitamins and minerals. In fact you need 350-500 extra calories each day during the second and third trimester. A diet lacking in key nutrition may negatively affect the baby’s development. 

Here we’ll discuss about 13 highly nutritious food to eat while you are pregnant:

1. Dairy Products:

Dairy products, especially yogurt, are a great choice for pregnant women. They help you meet increased protein and calcium needs. Probiotics may also help reduce the risks of complications. 

2. Legumes:

Legumes are a great source of folate, finer and many other nutrients. Folate is a very important nutrient during pregnancy and may reduce the risk of some birth defects and diseases.

3. Sweet Potatoes:

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 fetus.

4. Salmon:

Salmon contains the essential omega-3 fall thy 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.

5. Eggs:

Whole eggs are incredibly nutritious and a great way to increase your overall nutrients intake. They also contain choline, an essential nutrient for brain health and development.

6. Broccoli and Dark, Leafy Greens:

Broccoli and leafy green contains most of the nutrients that pregnant women need. They are also rich in fiber which my help prevent or treat constipation.

7. Lean Meat:

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. 

8. Fish Liver Oil:

A single serving (One tablespoon or 15ml) of fish liver oil provides more than the required amount of omega-3 fully acids, vitamin D and vitamin A. Fish liver oil may be particularly important for women who don’t eat seafood.

9. Berries:

Berries contain water, carbs, vitamin C, fiber, vitamins, antioxidants and plant compounds. They may also help pregnant women increase their nutrient and water intake.

10. Whole Grains:

Whole grains are packed with fiber, vitamins and plant compounds. They are also rich in B vitamins, fiber and magnesium— all of which pregnant women need. 

11. Avocados:

Avocados contain high amounts of monounsaturated fatty acids, fiber, folate and potassium. They may help in improving fetal health and relieve leg cramps that are common in pregnant women.

 

12. Dried Fruits:

Dried fruits may be highly beneficial for pregnant women since they are small and nutrient-dense. Just make sure to limit your proteins and avoid candied varieties, to prevent excess sugar intake.

13. Water:

Drinking water is important as your blood volume increases during pregnancy. Adequate hydration may also help prevent constipation and urinary tract infections.