Five Super Nutritious Food For Your Pregnancy Food Fixes
What you consume through your pregnancy may potentially influence you and your baby's health from here on out. Thus, it is a wise idea to keep tabs on your nutrition during pregnancy.
Here is a list of super nutritious Food Fix that for when your hunger pang strikes.
GO for anything protein. To boost the baby's growth, expecting mothers should consume sufficient protein-rich food. They can be found in dairy, lean meat, poultry, eggs, salmon, etc. Throughout childbearing, you should aim for at least 60 grams of protein a day, which amounts to 1/4 of your total calorie intake.
What foods high in protein should a pregnant lady consume?
- Dairy
Dairy is considered the best dietary source of calcium that is easily obtained anywhere. It has best dietary source of calcium, phosphorus, B vitamins, magnesium, and zinc.
Dairy products such as milk, eggs & Greek Yogurt contains probiotics which supports digestive health.
You can follow through your own blend of smoothie, parfait or oatmeal recipes online to adopt healthy snacking.
Note:
- Despite the low risk, some dairy foods like processed meat and unpasteurized milk, especially cheese are more susceptible to listeria infection that you should avoid during pregnancy.
- If you are lactose intolerant, check with doctor to see if you can test them out. You can also opt for alternative protein source of protein like legumes, beans and nuts.
- Legumes
Legumes are plant base sources that provides fibre, protein, iron, folate & calcium. Fibre is useful in curbing constipation and haemorrhoids, 2 of the most common phenomena occurred during pregnancy. Folate, on the other hand, is also contains vitamin D that is much needed during the first trimester.
Because most legumes are high in protein, they can be used as a meat replacement if you're on a vegetarian diet. They are relatively low in fat, not to mention that they're cheap too!
Add legumes to your food planner with these tips:
a.) Add beans, lentils, peas, garbanzo, peanuts or tempeh to your salad or curries.
b.) Cook black bean, lentil, or pea soup.
c.) Lightly snack on soy nuts, edamame and peanut.
d.) Replace milk with soy milk when you’re having your breakfast.
e.) Blend beans into purée & use it as a spread for biscuits or bread.
- Salmon
Salmon is a warmly welcomed consolation for pregnant mamas lamenting for seafood. It contains low mercury unlike other fishes and is rich in omega 3 fatty acids and vitamin D for bone health.
Granted with the privilege to consume it three times a week, have it Grilled, Fried, Baked, Smoked, Steamed, but best to avoid eating it raw due to potential risk of infection.
As a pregnant as well as breastfeeding mums, be well aware of the type of seafood to consume. The table below provides insights on choosing which fish to eat and how often to eat them based on their mercury levels.
Source: https://www.fda.gov/food/consumers/advice-about-eating-fish#bottom
- Sweet potatoes
Sweet potatoes are an excellent source of vitamin C, potassium beta carotene, which your body then converts into vitamin A.
Do you know? One serving of sweet potato gives you 400% of vitamin A!
Vitamin A is crucial for the growth and differentiation of cells in your growing baby in terms of vision and brain function. Not only that, the fiber within keeps you fuller longer, reduce blood sugar spike & improve your digestive system.
- Eggs
It is no longer a myth that egg keeps you healthier. There are no limits on the amount of egg you can consume during pregnancy, as long as they are fully cooked and pasteurized. They are one of the most nutritious foods available and can contribute to a balanced diet for pregnant women.
Eggs are multifunctional and owns a good source of protein that provides amino acids you and your baby need. Whole eggs are very nutritious and are able to increase your overall nutrient intake. They also contain choline, an essential nutrient for brain health and development.
However, be sure not to eat undercooked, raw, sunny sides, soft poached/ boil eggs with runny centres.
By: Jace Lynn
