every pregnant woman dreams of having a healthy pregnancy and a fair baby so she does her best to achieve that and we will also do our best to make your dream comes true .
to have a fair baby you should follow a healthy pregnancy diet since following a suitable diet during pregnancy is your first step towards achieving your goal in having a healthy pregnancy .
you should know what to eat during pregnancy and what foods to avoid when pregnant in addition to the healthy pregnancy snacks during the pregnant women diet , healthy food for pregnant women have a magical effect on her baby’s health and her own health , so dear pregnant woman in this article you will find the best diet during pregnancy and we will spot the light on what to eat during pregnancy by mentioning the healthy food for pregnant women and we will also tell you what are the healthy pregnancy snacks and the foods to avoid when pregnant since that in the diet during pregnancy you aren’t allowed to eat all types of food as before . but don’t worry because in your healthy pregnancy diet you will have the chance to eat many amazing types of food you didn’t used to eat before getting into the pregnant woman diet . we hope you a nice Journey in your diet during pregnancy !
- 1 what to eat during pregnancy?
- 2 foods to avoid when pregnant
- 3 Healthy pregnancy snacks
- 4 You can try these healthy pregnancy snacks too ..
- 5 In you diet during pregnancy try these amazing drinks too ..
what to eat during pregnancy?
the first thing to know when you are following a pregnant women diet is what to eat during your pregnancy . your diet during pregnancy should be varied , nutritious and balancing and it must include the following
fruits and vegetables
aim for 5 portions of fruit or vegetables they could be in the form of dried , canned , frozen , juice or fresh . experts say that eating fruit is better for you than drinking the juice as fresh and frozen fruits have a higher vitamins amount.
your diet during pregnancy shouldn’t be empty of protein as lean , meat , fish , Chicken and egg , the following foods are good sources of protein : tofu and the soy products , quinoa (which is believed to have all the essential amino acids) , beans , lentils , legumes , nuts and most of the previous are also rich in iron.
healthy food for pregnant women should contain calcium which is found in dairy products as milk , cheese and yogurt and it is also found in fortified soy milk and juices , soybeans , broccoli , collards , bok choy , okra , mustard greens , Chinese cabbage , kale , soy nuts , and sardines or salmon with bones .
whole grain foods as wild rice , whole grain bread , pulses , wholegrain pasta , fruit and vegetables are rich in fiber , eating plenty of fiber is super effective in minimizing the constipation risks during pregnancy as well as its ability in reducing haemorrhoids risk . it also helps prevent obesity .
Bananas offer quick energy to fight off the fatigue of pregnancy , they are also easy on the stomach if you are nauseated , bananas are rich in potassium too .
zinc is also essential in your healthy pregnancy diet as it plays a vital role in the development , normal growth , cellular integrity and many biological functions as nucleic acid metabolism and protein synthesis as all these functions are involved in the growth and the cell division , zinc is also so important for the growth of the fetus , you can find zinc in chicken , shrimps , crab , turkey ham , meat , fish , oysters , beans , nuts , cheese , Yogurt , peanut butter , sunflower seeds , bran , ginger , wheat germ , rice , onions , pasta , eggs , cereals , tofu and lentils .
salmon is one of the best answers you can get when asking what to eat during pregnancy as it is rich in high-quality protein and it is an exceptionally perfect source of omega-3 fats that are good for your baby’s development and it is unlike king mackerel , tilefish , swordfish and the shark it has low amounts of methyl mercury that can be harmful to your fetus’s developing nervous system.
healthy food for pregnant women should contain folic acid which is crucial in helping to prevent birth defects in the baby’s spine and brain which are known as neural tube defects , you can get folic acid from leafy green vegetable , breads , pastas , and fortified or enriched cereals .
another healthy food for pregnant women is broccoli as it is packed with nutrients such as calcium and folate that are necessary for a healthy pregnancy diet , it is also rich in fiber and disease-fighting antioxidants , broccoli also contains a plenty of vitamin C so it will help your body absorb the iron you get when you eat an iron-rich food as whole wheat pasta or brown rice .
After you knew what to eat during the pregnancy let’s tell you about the foods to avoid when pregnant
foods to avoid when pregnant
you should avoid alcohol during the pregnancy as alcohol in the mother’s blood could pass directly to her fetus through the umbilical cord . the heavy use of alcohol while being pregnant has being linked with fetal alcohol Spectrum disorders.
Fish with high levels of mercury
swordfish , king mackerel , shark and tilefish contain high levels of methylmercury so they should be avoided because methylmercury is a toxic chemical that can pass throw your placenta and could be harmful to your unborn baby’s developing brain , nervous system and kidneys
here is another type of foods to avoid when pregnant , pregnant woman is at high risk of getting sick from two types of food poisoning : listeriosis which is caused by the listeria bacteria and toxoplasmosis which is an infection caused by parasite according to the USDA , listeria infection can cause a stillbirth , miscarriage , preterm labor , illness and in some cases death in newborns.
to avoid listeriosis here is the foods to avoid when pregnant:
raw milk and the food made from it as feta , blue-veined , cheeses , brie , camembert , queso blanco and queso fresco , you should also avoid hot dogs , sore-bought deli salad , tuna salad ,luncheon meats seafood salad and unpasteurized refrigerated meat spreads .
and to avoid toxoplasmosis here is the food to avoid when pregnant :
rare , undercooked or raw meats , raw fish as sashimi , carpaccio , ceviches and sushi as well as raw shellfish as mussels , oysters , clams and scallops .
raw eggs and any foods that contain raw eggs are types of food to avoid when pregnant because of the potential exposure to salmonella , mayonnaise , homemade ice cream or custards , some homemade Caesar and hollandaise sauce may be made with raw eggs .
Vegetables are the most essential healthy food for pregnant women , so it is important to make sure they are well-washed to avoid the potential exposure to toxoplasmosis , as toxoplasmosis might contaminate the soil where the vegetables are grown .
too much fatty food could make your cholesterol skyrocket and you will be stuck with the fat after giving birth making you vulnerable to obesity and heart diseases .
licorice is a harmless spice used in many cuisines however it is one if the foods to avoid when pregnant because it can cause the uterine contractions which can lead to preterm labor .
some studies show that caffeine intake may be related to miscarriage you should avoid it especially in the first trimester to reduce the possibilities of miscarriage , anyways you should limit caffeine to fewer than 200 milligram per day in your diet during the pregnancy , however it is important to drink plenty of water , milk and Juice rather than caffeinated beverages .
after you have known what foods to avoid when pregnant let’s move to the best and the nicest part in the pregnancy women diet
Healthy pregnancy snacks
Apple and cheese
An apple with hard cheese as Monterey jack , Swiss or cheddar.
the apple has more than 4 grams of fiber and is 95 calories . they are crunchy and can’t be more portable also apple peel is full of pectin which is a soluble fiber that could improve the Digestive Health , each ounce slice of the cheddar cheese has 200 mg of calcium and each slice is about 110 calories and 9 gram of fat so two slices are good and enough
homemade trail mix
1/2 cup pumpkin seeds , 1/2 cup raw almonds , 1/2 cup dried tart cherries , 1/2 cup dark chocolate chunks
1/2 cup walnuts , 1/2 cup dried diced mango , 1/2 cup unsweetened coconut , 1/2 cup cashews
these recipes offer a tasty mix of pregnancy boosters containing vitamin D calcium and the mineral magnesium that helps build teeth and bones , dark chocolate also contains heart-protective cocoa flavanols and helps lower blood pressure and it also contains small amounts of bone-building minerals , copper , manganese , magnesium , zinc and phosphorus
Greek yogurt parfait
A container of plain greek yogurt topped with one cup blueberries and two tablespoons chopped walnuts
This is of the most healthy pregnancy snacks as greek yogurt is loaded with protein and provides 15% of your daily calcium requirements and it also contains probiotics that help you maintain a healthy digestive system , walnuts also contain vitamin B biotic that helps you get energy from the food you eat.
Veggies or chips guacamole
Another healthy pregnancy snacks are veggies or chips guacamole which contain ½ , cup of carrots and ¼ cup of guacamole with ½ cup of celery sticks
Or 1 ounce of lower sodium tortilla chips with about ¼ cup of guacamole
Cucumber and celery are low in calories and they contain a lot of water , and guacamole is packed with potassium which helps maintain the fluid and electrolyte balance in the cells of your body .
Melon with lime
This snack is one of the most delicious healthy pregnancy snacks… lucky you!
it contains watermelon or any other melon with a squeeze of lime . watermelon will help you stay hydrated during the pregnancy with providing a sweet treat as watermelon is 92% water .
Cranberry pumpkin granola bars
it is a salty-sweet snacks packed with seeds , nut butter and dried fruit , this snack fills you up and keeps you energized throughout your day .
pudding or custard
Custard is an amazing healthy pregnancy snack as it is full of filling , cream , calcium-rich milk and eggs. , banana coconut pudding is a super tasty dairy free option too.
one of the most perfect healthy pregnancy snacks is the watermelon split , this split uses fresh bananas , low-fat vanilla , yogurt , berries , almonds , and grapes… yummy !
watermelon the pregnancy super food will help your baby and you stay hydrated .
You can try these healthy pregnancy snacks too ..
- crispy kale chips topped with grated Parmesan .
- halved cherry tomatoes drizzled with olive oil.
- wholegrain pita chips dipped in hummus .
- frozen grapes plus a string cheese .
- baked cinnamon apple chips
- healthy low-fat muffins (zucchini – bran – blueberry – carrot , etc ).
- whole wheat pretzels with mustard for dipping
- grapes and cheddar cheese cubes .
- edamame and either fresh or dried fruit .
In you diet during pregnancy try these amazing drinks too ..
- grass-fed whole milk
- baked sweet potato chips .
- apple cider vinegar
- red raspberry leaf tea
now you know everything about the healthy food for pregnant women and the healthy pregnancy diet . share this article to let mummies-to-be know too !