Every expecting mother’s diet should consist of foods that are not only healthy for her, but that’s also vital to her baby growth. In order for the baby to grow, it will need plenty of nutrients and vitamins, as does the mother to be.
According to my research these are the 10 foods every expecting mother diet should consist of. These foods will provide the most nutritional benefits per serving for expecting and nursing mothers.
Calcium is an important mineral that every woman is requires to take, but more so during pregnancy. Yogurt is an excellent source of calcium. Pregnant women should be taking about 1300 mg of calcium a day. If not then her body will pull from her own needs to supply the baby’s. This is why calcium rich and fortified foods are essential during this time.
Dark Leafy Greens
Dark leafy greens are an excellent source of many nutrients such as calcium, fiber, vitamins A, C and D as well as being high in antioxidants. Vegetables such as: broccoli, kale, collard and mustard greens are also full of folic acid which is highly recommended during pregnancy to prevent neural tube defects.
Eggs are an excellent source of protein for pregnant women. Its also considered low fat, only containing 70 to 80 calories per egg. Eggs are jammed packed with vitamins A, D, E and B as well as minerals such as iron, phosphorus and zinc. You can find most of the nutritional value in the yolk.
Fatty Fish includes salmon, water-packed tuna, albacore, black bass, herring and trout. These fishes are high in omega-3 fatty acids, which will benefit the mother and baby. The oils from these fishes are linked to helping the body with high blood pressure, brain tissue development, heart disease and cancer.
Yes…lamb. Lamb is an excellent source of protein, containing over 60% of the daily recommended intake. Lamb is a great source of vitamins B, iron, phosphorous and zinc.
Berries are rich in antioxidants and fiber which is essential for a baby’s growth. Antioxidants such as vitamins C and E, beta-carotene and lutein, which help protect healthy cells from damage by free radicals. Free radicals is any process that increases the rate of aging within the skin and body, such as smoking and sun damage.
Sweet Potatoes which are high in vitamin A, C and Vitamin B6, has been found to have many antioxidant benefits. Dubbed as the “antidiabetic” food, sweet potatoes have been found to help stabilize sugar levels in the body as well as lowering insulin resistance. This healing food is not only sweet and tasty but its also low in fat.
Almost considered the perfect food, avocadoes has been known to help ween babies from nursing. High in vitamins A and C, potassium and folic acid, avocadoes rich flavor and creamy texture works great as a snack. Just sprinkle with salt and pepper and lemon juice.
Legume is a valuable source of carbohydrates and fiber. Carbohydrates are important during pregnancy, it restores energy. The amount of fiber in legume is sufficient enough to help in the regularity of your bowels, which is big problem during pregnancy. Legumes also contains more protein than any other plant food.
Rich in fiber, protein, phytonutrients and antioxidants such as vitamin E and selenium, eating nuts regularly can lower your risk of high cholesterol and heart disease. Even though they are consider high in fat, those fats (monounsaturated and polyunsaturated) are known as “good fats” the same as fish, the omega -3 fatty acid.