Top Pregnancy Foods To Eat
1. Don’t Skip breakfast
• Try freshly cooked breakfast cereals with fruits and milk. Cereals helps your body attain vital nutrients and minerals that you specifically needed during Pregnancy.
• Start with whole-wheat toast have it with jam or Marmite, and add a glass of milk.
• Try scrambled eggs they are safe to eat in pregnancy. Just make sure they’re fully cooked or pasteurized.
2. Eat Fiber-Rich Foods
• Select a variety of fruits like apples, raspberries, pears, bananas, and melon
• Choose vegetables like carrots, cooked greens, broccoli, peas, artichokes.
• Eat lots of beans (black beans, chickpeas, lentils) and whole grains.
3. Fat-Free Yogurt
Low-fat or fat-free Yogurt is generally safe and healthy during pregnancy, it’s important to take only yogurt made from pasteurized milk. Yogurt from raw milk may contain bacteria that is unsafe for your baby. Eating one bowl (8oz) of yogurt per day can fulfill about 15%-45% of your daily calcium needs. Most yogurts have calcium, potassium, and vitamin D, which are important nutrients for your bone health.
4. Folic Acid
Folic acid is also known as a birth defect-fighting vitamin. Make sure you get enough of the foods high in folic acid. Here, the best sources of folic acid must to include in your diet.
• Black-eyed peas have the most folic acid of any bean.
• Green Vegetables like BROCCOLI, SPINACH
• AVOCADOS is a great choice if you simply want to add fruit slice in your lunch.
• BEEF LIVER – Among all these, beef liver contains the most folic acid.
5. Iron-Rich Foods
During pregnancy, you need 25-30 mg of iron each day. Its main function is to carry oxygen throughout your body and making red blood cells. Here, few yummy options of Iron-rich foods:
• Strawberries with low-fat yogurt.
• A handful of pumpkin and sunflower seeds.
• A bagel with smoked salmon, cream cheese, and spinach.
6. Eat Fish or shellfish
Expecting and breastfeeding women should eat 8 to 12 ounces of low-mercury fish every week. Low-mercury fish is loaded with baby-friendly DHA! But it also has PCBs (polychlorinated biphenyls) class of organic contaminants which is not good for fetuses and babies. PCBs enter the bodies of fish from the water, sediment, Industrial waste, and from eating prey that has PCBs in their bodies
• Avoid fish and shellfish with high levels of mercury. It includes Shark, Swordfish, Orange roughy, Bigeye Tuna, and Marlin.
• Safe fish that are low in mercury include Wild salmon, shrimp, salmon, crab, and catfish.