Eating for two can be a nerve-wracking responsibility, especially with so much conflicting information.
There are lots of ways to ensure that you and your baby are getting the nutrients you both need.
Here's some advice from nutrition experts on their top pregnancy foods. You don't need to like or eat them all, but pick and choose your favorites to give your pregnancy a nutritional boost.
1. Eggs
"It's amazing what you get in one egg for only about 90 calories," says Elizabeth Ward, dietitian
In addition to more than 12 vitamins and minerals, eggs contain lots of quality protein, which is essential for pregnancy. Eggs are cheap, easy, quick, and versatile. When you're too exhausted to cook a full meal, a couple of hard-boiled or scrambled eggs are just the ticket.
2. Salmon
Not only is salmon rich in high-quality protein,but also an exceptionally good source of omega-3 fats, which are good for your baby's development – and may help boost your mood.
3. Beans
Beans contain the most fiber and protein of all the vegetables," says Ward.
it's important to get enough protein during pregnancy,you may not yet realize that fiber could become your new best friend. When you're pregnant, your gastrointestinal tract slows down, putting you at risk for constipation and hemorrhoids. Fiber can help prevent and relieve these problems.
4. Sweet potatoes
Sweet potatoes are also a great source of vitamin C, folate, and fiber. And like beans, they're inexpensive and versatile. "Cook extra and save them to slice up later as a snack,"
5. Whole grains
Popcorn is a whole grain.
Whole grains are important in pregnancy because they're high in fiber and nutrients, including vitamin E, selenium, and phytonutrients. There are lots of other whole grains out there, from oatmeal to barley. Fluffy, nutty-tasting quinoa is one of Ward's favorites.
6. Walnuts
Walnuts are one of the richest sources of plant-based omega-3s. While plant-based omega-3s don't provide much of the DHA that will benefit your baby, they're still good for both of you. Walnuts are also a good source of protein and fiber.
7. Greek yogurt
Greek yogurt typically has twice the protein of regular yogurt, making it one of Geagan's favorite pregnancy foods. And any kind of yogurt is a great source of calcium, which is vital in a pregnancy diet. If you don't take in enough calcium, the limited amount you have will go to your baby,depleting the calcium in your bones.
8. Dark green, leafy vegetables
Spinach, kale, Swiss chard, and other green leafy vegetables are loaded with vitamins and nutrients, including vitamins A, C, and K, as well as the all-important folate. They've also been found to promote eye health, Geagan says.
9. Lean meats
Meat is an excellent source of high-quality protein,Look for lean meats with the fat trimmed off. Beef and pork stand out among meats because they contain choline in addition to protein
Don't eat deli meats or hot dogs, though, unless they're heated until steaming hot.
10. Colorful fruits and veggies
Eating plenty of green, red, orange, yellow, purple, and white fruits and vegetables ensures that you and your baby get a variety of nutrients. Each color group provides different vitamins and minerals During the later stages of pregnancy, the baby 'tastes' the foods you eat through the amniotic fluid. So if you expose your baby to a variety of healthy fruits and vegetables in the womb, you'll increase the chance that your baby will recognize and accept those flavors later on.
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