Pregnancy Super Foods - Foods to Eat When Pregnant

Hope you must have checked my "Foods to avoid during pregnancy". I thought of sharing "Foods to eat during pregnancy".

ALSO READ,
Foods to avoid during pregnancy

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DAILY NUTRIENTS PREGNANT WOMEN NEED. (Source)

Calcium
Helps build strong, dense bones in mother and child; may help prevent high blood pressure in pregnant women.
1,000 mg

Carbohydrates
Keeps the body from using protein for calories; is an energy source.
275–330 g

Choline
Crucial for baby's brain development; may enhance mom's memory.
450 mg

Also read,

ALL ABOUT FIRST TRIMESTER
ALL ABOUT SECOND TRIMESTER
EARLY PREGNANCY SYMPTOMS
ALSO CHECK OUT PREGNANCY DIET CHART 1
WHAT TO EAT & WHAT NOT TO EAT DURING PREGNANCY

Fiber
Fights constipation; helps prevent hemorrhoids in mom.
25–30 g

Folate
Helps protect against neural-tube defects such as spina bifida; fights off anemia in mom. Folic acid is the man-made form added to enriched grains and dietary supplements.
600 mcg

(400 mcg for women trying to conceive)

Iron

Ferries oxygen to the baby; prevents anemia in mom; wards off premature delivery.
27 mg

Protein
Provides the raw materials for cells, hormones and enzymes; keeps mom's fluid balance in check.
70 g

Riboflavin
Necessary for energy production and protein use.
1.4 mg

Vitamin B6
Assists in the production of protein to build new cells.
1.9 mg

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Vitamin B12

Makes red blood cells; helps the body use fat and carbohydrates for energy.
2.6 mg

Vitamin CNecessary for strong bones and teeth; boosts immunity; increases iron absorption from food; keeps blood vessels strong, red blood cells healthy, and soft tissues intact.

85 mg

Vitamin D
Promotes calcium absorption and deposition into bones.
200 IU

Zinc
Critical for cell growth and repair and energy production.
11 mg

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*nutrition basics for a healthy pregnancy

weight gain Women of normal weight should gain 25–35 pounds during pregnancy (28–40 pounds if you're underweight and 15–25 pounds if you're overweight; check with your doctor or midwife).

calories Add about 300 calories a day to your diet during the second and third trimesters.

what to avoid To reduce the risk of illness from the listeria bacterium, steer clear of unheated deli meats and unpasteurized cheeses. Never eat raw or undercooked animal foods such as meat, sushi, seafood or eggs; avoid fish that may contain excessive mercury, such as swordfish, shark, king mackerel and tilefish. Limit shellfish and canned fish to 12 ounces a week. Avoid alcohol and tobacco, and medications that have not been approved by your doctor or midwife.

vitamins Take a daily supplement, as recommended by your doctor or midwife, that supplies 100–150 percent of the Dietary Reference Intake for all vitamins and minerals. Consider calcium supplements if you can't make the quota of 1,000 milligrams a day from foods and beverages.

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HERE ARE THE PREGNANCY SUPER FOODS:

1)Dried Apricots - contain folic acid, potassium, calcium, iron and magnesium

2)Spinach - Rich in Iron

3)Bananas - Rich in potassium, bananas are good for reducing fluid retetnion and maintaining a healthy fluid balance. Helps to sleep better.

4)Milk, Yogurt & Dairy Products - Good source of calcium

5)Broccoli - plenty of calcium, magnesium (essential for bone development) and folic acid. Steam rather than boil to help preserve the nutrients.

6)Eggs - good source of protein that provides amino acids you and your baby need

7)Lentils & Legumes - providing protein and fiber, they are also good sources of key nutrients, such as iron, folate, calcium, and zinc.

8)Nuts - Good fat which help in growth of baby brain

9)Avocado - Healthy omega-3 fats, which are good for helping the development of your baby's brain.

10)Chia Seeds - Fiber and omega-3 fats, which have been shown to help ward off pregnancy depression

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11)Prunes - fiber and keeps your digestive system running smoothly. 

12)Berries - Full of vitamin C (good for healthy skin and immunity), beta-carotene, folic acid and potassium

13)Whole grains, oatmeal, brown rice - contain more fiber

14)Salmon Fish - are excellent sources of omega-3. Protein, B vitamins and small but significant levels of iron and zinc.

15)Sweet Potato - A good source of energy, and packed with calcium, vitamin C and betacarotene

16)Tofu - source of protein that is also rich in iron, calcium, magnesium, vitamin A and vitamin K

17)Vegetables - Loaded with nutrients

18)Carrots - source of vitamins

19)Dates - one or two dates per day is a good source of iron

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