When you’re eating for two the responsibility of putting the right foods in your mouth becomes so much heavier because it’s not just your own health you need to worry about, but your unborn baby’s as well. So to ensure you’re giving yourself and your bub the best nutrients during pregnancy consider stocking up on the following foods that not only benefit baby, but you as well.
Whilst every type of fish contains some amount of mercury, Salmon is one type of fish that has very low levels so it’s safe to eat whilst pregnant. Experts do recommend that you limit yourself to no more than two 6 ounce servings per week, just to be safe. Salmon is commonly known for being a rich source of Omega-3 fatty acids which help with neurological and visual development in your unborn baby as well as contributing to your brain function and reducing the rick of heart disease.
Whether you eat black beans, lentils, pinto beans or chickpeas, the result is the same – you’re stocking up on protein and essential fibre which is important during pregnancy. Protein is essential for the growth of your baby whilst the fibre can help alleviate constipation that can be very common during pregnancy. Not only that, but beans are a great source of folate – an essential nutrient during the very early stages of pregnancy which can reduce the risk of neural tube defects in your unborn baby.
Eggs contain more than 12 vitamins and minerals as well as protein which are vital for the growth of your baby and if you purchase omega-3 enriched eggs then they are even more beneficial. The fatty acids in these eggs are essential for brain development and eye formation in the foetus. Ensure you cook your eggs thoroughly to avoid any chance of contracting salmonella which can be extremely harmful for your baby and remember to avoid foods that contain raw egg such as some homemade mayonnaise, mousse and some salad dressings.
Dark Green Leafy Vegetables
Green leafy vegetables such as kale or spinach are great to eat during pregnancy because of the number of vitamins and nutrients found within. The beta carotene is vital for your baby’s eye, skin, bone and cell growth whilst the magnesium helps to regulate your blood sugar levels, helps to control cholesterol and may prevent poor foetal growth and preeclampsia. They’re also a great source of folate which can help to reduce the risk of neural tube defects early on in the pregnancy.
Compared to regular yoghurt, Greek yoghurt typically has twice the amount of protein so eat more of it in the third trimester, when your baby is growing the most rapidly. The protein will help with brain development and blood production. Greek yoghurt is also a good source of calcium which is extremely important during pregnancy, helping with strong bones in you and your baby. If you don’t consume enough calcium your baby will take your limited supply, depleting the calcium in your bones.
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