There’s no special diet for pregnant women but scientists suggest that pregnant women should eat plenty of fruits, vegetables, whole grains, lean protein and healthy fats. Today we will talk a little more about these 5 categories.
# 1 - Lean Protein
Lean meat, poultry, seafood, and eggs are the best sources of protein which contain amino acids that are essential for the baby's developing brain, muscles, and organs. Lunch meats, hot dogs, and cold cuts should be avoided because they may contain a bacteria called Listeria that is harmful to your baby. Legumes, nuts, seeds, and soy products are the best options for vegan pregnant women to reach adequate protein needs.
# 2 - Whole Grains
Whole grains like Barley, Farro, Millet, Quinoa, Buckwheat, and Amaranth are the best source of iron, folic, fiber, and other good vitamins which provide energy and help regulate blood sugar levels. Millet, oatmeal, and buckwheat make a tasty and nutritious breakfast option, especially when topped with fruit and nuts.
# 3 - Healthy Fats
Healthy fats are also known as unsaturated, monounsaturated, and polyunsaturated fats and they are essential for building a baby's proper brain and eye development. They can also be yummy snacks when you crave high-fat foods. Add avocado, olives, almonds, cashews, pistachios, dark chocolate, and many other healthy fats to your list.
# 4 - Fruits
The best fruits for pregnant women are citrus, apples, bananas, kiwis, watermelon, pomegranates, and berries. They’re high in vitamins and minerals babies need and contain relatively low amounts of sugar. The best way is still to eat them as whole rather than in juice form because you will lose some vitamins and minerals in the juicing process.
# 5 - Vegetables
Vegetables need to be properly washed to avoid the risk of exposure to bacteria that can harm your baby. Doctors don’t recommend prepackaged salad, raw beets & sprouts, and any unwashed produce. Aim for a variety of colorful options, including leafy greens, beets, squash, carrots, and sweet potatoes.