Maintaining a good pregnancy diet is most important during any stage of pregnancy. Also, there are certain good pregnancy foods that every pregnant woman should eat in order to prevent growth retardation of the developing baby. They include:
1. Green leafy vegetables
It is one of the most important components of a good pregnancy diet. Green leafy vegetables will provide most of the essential minerals and vitamins that a pregnant woman and the developing baby needs. Leafy vegetables are rich in vitamin A, C, iron, calcium and also folic acid.
Chicken is highly nutritious food rich in vitamins and minerals. It is the source of the leanest protein and contains 9 essential amino acids, which are the building blocks of muscles. Chicken contains saturated and unsaturated fatty acids. It gives omega-3 and omega-6 fatty acids, vitamin A and E. One cup of chicken will give you 90% of the daily protein needs. You can also consider eating chicken liver during pregnancy as it contains great amounts of folate and easily absorbable iron.
Eggs contain several important nutrients such as protein, fat, minerals, and vitamin A and D. So, consuming eggs is healthy for both you and your baby.
Drinking a certain quantity of milk each day is essential for every pregnant woman. Milk and other dairy products will provide good nutrients during pregnancy, but make sure to consume nonfat or low-fat milk. Milk is rich in calcium, protein and vitamin D, which are essential nutrients required during pregnancy.
Eating nuts during pregnancy can provide sufficient protein needed for healthy development of your baby. Nuts can decrease the chance of occurrence of asthma and allergy in their children after the birth.
6. Whole grains
Grains contain essential nutrients such as iron, magnesium, and selenium. Whole grains are also the best sources of B vitamins (B1, B2, folic acid). All these components will supply energy for your baby’s growth and help in placenta growth.
7. Citrus fruits
They are high in folic acid content that can help prevent the birth defects. Also, citrus fruits are rich in vitamin C that acts as an antioxidant and provides protection to the cells from the damaging effects of free radicals.
Seafood is a good source of protein and iron, which are crucial for baby’s growth and development. Fish that are rich in omega-3 fatty acids can promote healthy brain development in your baby. Make sure to select the fish types that contain very low mercury levels.
Cheese contains vitamin B12, which helps for healthy brain functioning. B12 helps nerve cells communicate rapidly. Make sure to eat low-fat cottage cheese instead of consuming unpasteurized cheese.
10. Dry fruits
They are a good source of fiber, which helps to prevent constipation and hemorrhoids. They are good sources of vitamin A, which helps to promote healthy bone development, vitamin C helps to prevent the tissue damage and fiber helps to prevent constipation.