Top 15: the healthiest foods for pregnant women © shutterstock
Expectant mothers must constantly think about what products they consume, because during pregnancy, women must take into account not only the taste of the product, but also the benefits and harm that it can bring to the child. Relatives and friends advise you to eat one thing, doctors - another, but you want a third. It is not surprising that many women are frightened by the question: “What foods are the healthiest for pregnant women?”
To somehow make your food choices during pregnancy easier, we have selected 15 of the healthiest foods for expectant mothers.
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The healthiest foods for pregnant women: Vegetables and fruits
- Carrot: the healthiest vegetable during pregnancy. Carrots promote better functioning of the gastrointestinal tract. It contains a large amount of carotene, vitamin E, C, vitamins B, K and PP. All these beneficial substances help in the formation of the child’s organs. The only contraindication for this vegetable is stomach ulcers, pancreatic problems and any inflammation of the gastrointestinal tract.
- Bell pepper: has medicinal properties, helps improve the condition of mucous membranes and strengthens blood vessels. The beneficial substances contained in pepper strengthen the bones of a pregnant woman and help in the formation of the baby’s bones. Vitamins C, E, PP and P, which are contained in this vegetable, improve the condition of the skin. And essential oils, protein and beta-carotene will increase the immunity level of a woman expecting a child.
- Spinach: this vegetable is rich in folic acid (vitamins A, B9 and E), which helps a pregnant woman avoid miscarriage, cope with toxicosis in the first trimester, reduces the likelihood of developing anemia and protects the fetus from the development of abnormalities.
- Tomato: A very filling and low-calorie tomato contains lycopene, which is a unique antioxidant and protects cells from the effects of free radicals.
- Banana: Despite the calorie content of this fruit and the amount of starch it contains, doctors do not recommend giving it up. Banana contains the most beneficial elements for the fetus: zinc and potassium. Zinc helps form the child’s immune system, and potassium helps build the cardiovascular system.
- Apples: These fruits help normalize the gastrointestinal tract, increase the secretion of gastric juice, and relieve nausea. Apples contain a lot of iron, manganese, magnesium, phosphorus and potassium, which help the fruit develop. And 5 seeds of this fruit contain the daily requirement of iodine.
Top 15: the healthiest foods for pregnant women © shutterstock
The healthiest foods for pregnant women: Cereals
- Oatmeal: contributes to the normal course of pregnancy, thanks to a large number of vitamins and minerals. Complex carbohydrates speed up metabolism. Oatmeal gently envelops the gastric mucosa, which is good for inflammation of the gastrointestinal tract.
- Brown rice: This type of rice takes longer to digest than white rice, so pregnant women will remain full for a longer period. Also, brown brown rice contains 8 amino acids, which are necessary for the creation of cells.
The healthiest foods for pregnant women: Protein foods
- Natural yogurt: it contains large quantities of calcium and protein, which are necessary for the formation of bones and muscles, as well as vital organs. Beneficial bacteria in yogurt improve the functioning of the gastrointestinal tract and speed up the process of transferring nutrients to the fetus.
- Hard and pasteurized cheese: contains a lot of protein and protein, while such cheeses are low in calories.
- Sea fish: Such types of fish as salmon, sardines, mackerel, anchovies, trout, herring contain enough Omega-3 fatty acids, protein and phosphorus, which are necessary for the development of the baby’s brain.
- Eggs: contain a large amount of proteins with a minimum of calories, and B vitamins, zinc and selenium will help develop the child’s cardiovascular system. It is better not to eat raw eggs; always try to eat eggs that have been well cooked.
- Lean meat(beef, turkey, chicken breasts): during pregnancy, it is better to replace the consumption of red meat, which is high in cholesterol and unhealthy fats, with lean types of meat such as dark meat turkey, chicken breasts, young lean beef). These varieties contain a lot of iron, healthy animal proteins, zinc, and B vitamins, which will provide the expectant mother with energy. Plus they are low in calories. Before eating meat, make sure it is completely cooked.
- Tofu: This soy product contains a huge amount of amino acids that help increase collagen production. By consuming bean curd you will reduce the risk of getting stretch marks. This is a filling and low-calorie product.
The healthiest foods for pregnant women: Berries
Strawberries, blackberries, raspberries: contain minerals and vitamins vital for fetal development. By eating berries and fruits daily (no more than 5 servings), you increase your baby’s immunity.
As you can see, there are a lot of healthy foods, so creating a proper and healthy diet for two will not be a problem.
A woman begins to feed her child not after childbirth, but even during pregnancy. If earlier you could afford a lot of unnecessary things or in excessive quantities, then during pregnancy your diet needs to be reconsidered. Now a woman must evaluate not only the taste of food and the calorie content of dishes, but first of all be sure that this food is healthy for her and her child. ELLE has compiled a list of essential products for expectant mothers.
The question of what a pregnant woman can and cannot eat arises just a couple of minutes after the happy news that you will be a mother. From this second, everything you do will invariably be accompanied by thoughts about whether it is useful for the baby. The starting point is a review of your diet. Doctors do not recommend a sharp abandonment of the usual menu, but foods rich in vitamins and minerals should certainly prevail in it. Healthy food for pregnant women is not very different from a standard balanced diet containing proteins, fats, and carbohydrates.
Eggs, fish, lean meats, pasteurized dairy products, vegetables and fruits are what pregnant women can eat in moderation without fear of gaining excess weight. But each food group has its own restrictions, which will not affect the child’s development, but may cause discomfort in the mother. In most cases, this is an individual reaction of the body, which did not occur before pregnancy and, most likely, will not happen again after the birth of the child.
Animal proteins play a vital role in the development of the fetus and should definitely be included in the daily menu of a pregnant woman. You need to eat at least 200 g of lean meat per day, preferably boiled. The choice is varied - beef, pork, lamb, skinless poultry. Red meat is high in cholesterol and unhealthy fats, so it is best to keep its consumption to a minimum. For breakfast, it is recommended to eat 2 eggs: boiled or fried.
Types of fish such as salmon, sardines, mackerel, trout, herring contain Omega-3 fatty acids, protein and phosphorus, which are necessary for the development of the baby's brain.
In second place in terms of efficiency are carbohydrates, which are necessary for the formation of organs and muscles of the unborn child. It is better for a pregnant woman to give preference to “long-lasting” carbohydrates - pasta, rice, bread, potatoes. Sweets and baked goods satiate the body, but quickly cause a feeling of hunger, and also lead to excess weight.
Fats are necessary for better absorption of vitamins of groups A, D, E, K. Add the safest and healthiest fats to food from oils. Use them as salad dressings, combining the benefits of vegetables and oils. The most useful vegetable oils are rapeseed, flaxseed, corn, and sunflower.
To form the bones and teeth of the unborn child, as well as maintain the health of her hair, skin and nails, a pregnant woman needs to increase the proportion of foods high in calcium. The daily calcium intake during pregnancy increases to 1200 mg. The source of calcium is dairy products. Pregnant women in the early stages should definitely eat cottage cheese, yoghurt, and hard cheese.
Folic acid is responsible for cellular growth and cell regeneration. It is prescribed from the first trimester and often during lactation. In addition to tablets, folic acid can be obtained from green herbs and vegetables. Spinach, leafy greens, cabbage, turnips, avocados, and broccoli are high in folic acid. Beans and legumes are high in folic acid, but can cause flatulence. A small bowl of any type of lentils equals your full daily requirement of folic acid.
For a snack, you can choose nuts and seeds. Raw and sprouted pumpkin, sesame, sunflower or flax seeds, almonds, and peanuts also enrich the expectant mother’s body with folic acid.
Vitamin D helps absorb calcium; it is always included in prenatal vitamin complexes. It can be obtained in small quantities from food in fatty fish, eggs or dairy products. Vitamin D is produced by the skin when exposed to sunlight, which is why it is so important to take walks in the fresh air every day.
Food for pregnant women must include iron. Iron deficiency in the mother's body leads to anemia. A safe source of iron is whole beef and liver.
The breakfast menu should include porridge made from whole grain cereals; buckwheat, millet and unpolished rice are especially useful, since these cereals have the most complete composition.
Apples will provide invaluable assistance to the body. These fruits help normalize the gastrointestinal tract, increase the secretion of gastric juice, and help fight nausea. Apples contain a lot of iron, manganese, magnesium, phosphorus and potassium, which contribute to the proper development of the fetus.
Seasonal berries (strawberries, blackberries, raspberries) contain minerals and vitamins necessary for fetal development. They are recommended to be consumed daily to improve the child’s immunity.
Meat is the main source of animal protein and B vitamins, which are necessary for both her and her unborn baby. Buy fresh meat rather than frozen, as it retains more useful elements.Fish is rich in phosphorus and vitamin D, which can ensure proper functioning of the nervous system. Give preference to fresh sea fish of non-fatty varieties.
When choosing a menu, don't forget about milk. Drink it 1-2 glasses daily. Milk contains vitamins D and B, as well as calcium and omega-3 fatty acids.
Eggs are a source of large amounts of vitamins and healthy microelements. The chromium contained in this product will save you from toxicosis in the first trimester of pregnancy, and will also ensure the proper development of the mental abilities of the unborn baby.
Spinach is essential for baby's blood cells. It contains folic acid, iron, vitamin A and calcium.
Spinach can be eaten raw or as an addition to fish or a pie filling.
Nuts are a storehouse of valuable nutrients necessary for the development of the child’s immune and nervous system. In addition, they are rich in vitamin E, selenium, magnesium, omega-3 polyunsaturated acids and phytic acid.
With regular consumption of broccoli, you and your future baby will be provided with folic acid, iron, calcium, vitamins A, C, E. Broccoli is also able to perfectly remove all toxic substances from the body, cleanse and prevent the formation of free radicals.
When cooking, try not to overcook the broccoli, otherwise it will lose all its nutrients.
Carrots are a vegetable rich in vitamin A, which is necessary for the development of bones, teeth and eyes in the unborn baby.
During pregnancy, it is necessary to include avocado in your diet. The vitamin C, potassium and vitamin B6 it contains are essential for tissue formation in the baby. In addition, avocados are rich in folic acid (vitamin B9), which is important for the development of the baby's brain and nervous system.
Lentils are the healthiest product for the intestines among all legumes. It is also rich in protein, iron and vitamin B6.
Principles of nutrition during pregnancy
First, eat little but often - at least 5 times a day.Secondly, avoid fried foods; remember that boiled, baked or steamed foods are much healthier.
Thirdly, eliminate sauces and seasonings from your diet. They contain dyes, preservatives and other harmful additives.
1. Cabbage
Not only because it is one of the healthy foods, cabbage is a boost of energy - especially during pregnancy. Kale is loaded with vitamin A, vitamin C, folic acid, iron (best when cooked with citrus!) and even has some calcium in it!
2. Organic-whole milk yogurt
Organic because we don't want extra hormones (we already have enough), whole because baby needs fat! Full of probiotics, calcium, protein and a little iron, yogurt is a delicious pregnancy staple.
3. Broth
Used in soup or simply sipped with crackers, the broth is a fantastic source of minerals - especially the all-important calcium. Straight from the bones to your baby! This is calming, lightness for the stomach.
4 . Lamb
Lamb is quite possibly the healthiest meat. Yes, it has a fair amount of fat, but this fat helps absorb vitamins such as A, D, E and K, which your baby needs! It also helps ensure proper hormonal levels, which we know are not at all stable during pregnancy. Did you know that lamb contains useful substances such as Omega 3 fatty acids? Yes, this content is not as high as in fish, but it’s there, it’s still there! Lamb, like all red meat, is incredibly high in protein and iron - two essential elements for your growing baby.
5. Avocado
Avocado is one of the best suppliers of healthy fiber for mom and baby! It also contains vitamin C and even a little vitamin A. Believe it or not, eating 10g of avocado daily will eliminate the need for extra fiber!
6. Coconut oil
Oh, coconut oil. I can't even begin to express my love. A flavorful, fresh, tropical product containing amazing medium chain triglycerides. I will also add that it is an antibacterial substance and contains medium chain fats, especially Lauric acid, similar to those found in human breast milk. If that's not a superfood sign, I don't know what is!
7. Eggs
My favorite food, eggs are fantastic for pregnancy. The high protein and choline content of yolks is especially good for brain health. Eggs laid by village hens contain Vitamin D and Omega 3 fats. Don't worry about cholesterol - your baby needs it a lot more than you ever will.
8. Berries
Not only are the berries delicious, they are filled with antioxidants to keep free radicals away. Bright colors indicate nutrients like Vitamin A and C, both essential for baby, and fiber is nutrient rich! Eat on its own or top a bowl of yogurt with a drizzle of honey! My favorite treat, especially in the summer season!
9. Salmon or fish oil
I can't stress enough the importance of Omega 3 fats DHA and EPA during pregnancy. In addition to supporting your baby's mental development, these healthy fats reduce inflammation in your body, lower the risk of postpartum depression, and significantly reduce your baby's chances of developing chronic allergies later in life. Wild salmon is an excellent source of Omega-3s during pregnancy due to its low mercury content and high protein content.
10. Walnuts or flaxseed
If you don't like fish or can't drink fish oil, you can still get enough omega 3 fats by consuming walnuts and flaxseeds. While all nuts and seeds are excellent sources of fat and fiber during pregnancy, walnuts and flaxseeds contain the most nutrients. I add ground flaxseed to my dessert every morning and toss walnuts in my salad.
Take note of this list of super-healthy foods during pregnancy. Comment below what is your favorite product during pregnancy?
A woman who decides to become a mother must know that the process of feeding a child begins from the moment of conception. That is why she needs to eat exclusively healthy foods during pregnancy, this will help the baby develop properly and keep the expectant mother in good shape.
The most important thing for a woman during the period of bearing a baby is to give preference to natural products and not be lazy to cook on her own; you need to be completely confident in the quality of the food. Nutrition should be balanced and contain daily requirements of minerals and vitamins.
Milk and dairy products
Hard cheese and cottage cheese contain a lot of useful substances:
- Protein , which is a necessary component of the composition of blood and lymph.
- Vitamins B , increasing the “breathing” of body tissues, endurance and performance of the mother.
- Iron and calcium , necessary for the formation of bones, hair, skin and nails of the baby.
- Folic acid is very important for the proper formation of the fetus and preventing the risk of developing pathologies, strengthening the mother’s heart muscle.
Natural yogurt contains much more bone-healthy calcium than regular cow's milk, and all the bifidobacteria necessary for normal intestinal function. Yogurt is rich in zinc and proteins, it will quench your thirst and reduce hunger. You can replace yogurts with high-quality kefir.
They are a storehouse of nutrients necessary for the development of the baby of various microelements:
However, they are high in calories, and it is not advisable for an expectant mother to overuse nuts!
Fish and seafood
Everyone knows that it is a source of phosphorus. Also found in fish products one of the most useful vitamins D, which strengthens the bones and nervous system of a pregnant woman .
During pregnancy, it is better for women to eat lean white fish, preferably sea fish rich in iodine.
Meat, liver
An important building material for the cells of the unborn child's body
– protein, which is found in sufficient quantities in meat products. You should eat lean meats - chicken, rabbit, beef, lean pork. When preparing meat dishes, it is better to do without seasonings.
Liver contains iron and B vitamins . This is a must-have product not only for the baby, but also for the mother herself - she endures heavy loads during the happy months of bearing her child. Many pregnant women may experience a drop in hemoglobin concentration and develop anemia; eating liver dishes will help cope with this problem.
Eggs
They contain more than 10 useful vitamins and microelements , for example, choline affects the mental ability of the unborn baby. The chromium contained in this product will help in getting rid of the nausea that torments the mother in the first months of the “interesting situation”. It is important to regularly eat eggs – both chicken and quail.
But not raw ones!
Rich in vitamins, fiber, microelements and organic acids . You can eat it in any form - raw, boiled, baked, in salads, which are best seasoned with vegetable oil or sour cream, but not with mayonnaise.
Particular attention should be paid to carrots, broccoli and avocados.
These vegetables contain the greatest amount of:
Fruits and berries
Especially useful during pregnancy! Contains minerals and vitamins vital for baby development. The most important thing is to remember to wash the fruits thoroughly before eating them.
A small daily portion of strawberries, blackberries, and raspberries increases the baby’s body’s defenses. I would like to note the benefits of mango, it contains a lot of vitamin A, you can eat it in any form - raw, boiled, salty or sweet.
Legumes
Lentils from the entire “legume family” will bring the greatest benefit to the body of the expectant mother. It contains vitamin B-6, folic acid and iron which are necessary during pregnancy.
Cereals
For example, Oatmeal is rich in fiber, iron and B vitamins . It is very useful to cook milk porridges with this cereal and add the flakes to homemade baked goods. Oatmeal will help normalize digestion.
Spinach
The green leaves of this beneficial herb contain:
- Folic acid.
- Calcium.
- Vitamin A.
It is not difficult to grow spinach in your garden, on your balcony or on your windowsill. He occupies one of the most worthy places in the TOP-12 list! From this herb you can prepare a lot of healthy dishes in the form of purees, soups, and side dishes.
Mushrooms
They are called “forest meat” and contain simply a huge amount of vitamins B, E, C, PP, nicotinic acid and trace elements:
- Yoda.
- Zinc.
- Potassium.
- Phosphorus.
Mushrooms are very rich in proteins - leucine, tyrosine, histidine, arginine . Mushrooms should be consumed with caution only from trusted manufacturers.
Oil
- The most useful thing for expectant mothers is olive “liquid gold”, it has a beneficial effect on the process of formation of the baby’s nervous system.
- Sunflower oil saturates the body of a pregnant woman with vitamins E, A, D, improves the appearance of hair and skin.
- But butter There is no need to abuse it - it contains a lot of calories. For normal development of the baby, 50 grams per day is enough.
It is important for a pregnant woman to remember that good nutrition is the key not only to her health, but also to the proper development of the baby.