Last Updated on August 13, 2023 by Tabraiz
Healthy eating habits during pregnancy have a significant effect on your baby’s health. According to the research paper published in science daily, your baby may develop long-term health problems like obesity, blood sugar, and cholesterol if you eat an unhealthy diet during pregnancy.
What are the healthy foods that are best for the mother and the child? To find an authentic answer to my question, I visited the best gynecologist in Karachi and wrote down the list of foods that you can eat during your pregnancy for better child health.
Table of Contents
List of 8 Food to Eat When You’re Pregnant
The following are the 8 foods that are best for you and also for your child. Let’s get into the details of each food blow.
1. Dairy Products
Dairy products are beneficial for you and your baby during pregnancy as you need extra protein and calcium during that time. Therefore to remove the protein and calcium deficiency, you have to increase the intake of Milk, Cheese, and yogurt. All of these dairy products are rich in protein and calcium.
The next food that will improve your and your baby’s health is legumes. It includes lentils, peas, beans, chickpeas, soybeans, and peanuts. Legumes are rich in fiber, protein, iron, folate, and calcium. They are cholesterol-free and also do not have many fats. You can eat it with salad and curry.
3. Sweet Potatoes
Sweet potatoes are a rich source of Vitamin A and fiber. Vitamin A helps in the baby’s development; therefore, eat sweet potatoes. Although vitamin A is good for your baby but doesn’t consume organ meat. No doubt, organ meat is also rich in vitamin A, but it can increase toxicity. And also, keep brushing your teeth, as sweet potatoes are not very good for oral health.
Seafood is also good for your baby. Seafood like salmon has vitamin D, which is helpful in making bones healthy, and omega 3 fatty acids that help in making the brain and eyes of the baby. However, not all seafood is good for your baby. Therefore just stick to the salmon and avoid high mercury fish like swordfish, shark, and bigeye tuna.
Eggs are rich in protein, fats, vitamins, and minerals. Eggs are helpful for hair, brain, and eye health. Therefore eat eggs to keep adequate nutrients in your body during pregnancy. Although avoid eating raw eggs during pregnancy as there is a risk of Salmonella.
6. Broccoli And Dark, Leafy Greens
Vegetables, especially leafy green vegetables, are always helpful for your body. They are helpful for oral health and also for skin health. According to the research, during pregnancy, its consumption helps in reducing the risk of low birth weight. Besides this, it is rich in vitamins C, K, and A. Vegetables like kale, spinach, and broccoli all are helpful during pregnancy.
7. Lean Meat
The next rich source of protein that helps you is lean meat. Your body needs iron as iron deficiency increases during pregnancy. Therefore, eat lean beef and chicken to keep adequate iron in your body. Also, avoid eating raw meat as it may cause infection.
8. Berries And Avocados
For keeping your baby’s health good you can also eat fruits. Fruits like berries and avocados are both rich in flavor and nutrition. Avocados are helpful in making the brain, skin, and tissue of the baby. Therefore eat berries and avocados. You can also try it with the smoothie.
A Quick Overview
- Fruits and vegetables: Eating a variety of fruits and vegetables can provide essential vitamins, minerals, and fiber for both the mother and the baby. Aim for at least five servings per day.
- Lean protein: Including lean protein sources like chicken, fish, eggs, beans, and tofu can help support fetal growth and development. Aim for 2-3 servings per day.
- Whole grains: Whole grains like oatmeal, brown rice, quinoa, and whole wheat bread provide essential nutrients and fiber. Aim for 6-8 servings per day.
- Dairy products: Dairy products like milk, cheese, and yogurt are high in calcium, which is essential for fetal bone development. Aim for 2-3 servings per day.
- Healthy fats: Eating healthy fats like those found in nuts, seeds, avocados, and fatty fish can help support fetal brain development. Aim for 2-3 servings per day.
- Iron-rich foods: Iron is essential for fetal development and can be found in foods like lean red meat, spinach, lentils, and fortified cereals. Aim for 27mg per day.
- Hydration: Drinking plenty of water, herbal tea, and 100% fruit juice can help support fetal development and prevent dehydration.
Taking care of yourself and the baby during pregnancy requires a proper diet. Therefore, use the above-mentioned 8 foods to keep your baby healthy and avoid raw egg, meat, and mercury fish at all costs. If you are allergic to any one of the products mentioned above don’t use it without consulting with your doctor.