It is undeniably exciting to be a mother! Well, in your case, almost! But still the feeling can be denied to be full of joy and excitement. As you expect a beautiful baby soon, you have 9 months to take care of your body. The most basic way to do that is to eat healthily! This has not surprised you anymore as you know how great and beneficial it is to absorb essential nutrients from healthy foods. It does not only optimize your general health, but also aids in the development and growth of your unborn child to become a healthy baby.
The diet of a pregnant woman is not that strict. As much as possible, you must have enough folate, also known as folic acid. This helps prevent birth defects and other possibilities that can harm your baby. That said, here are the right foods you must eat during your pregnancy period.
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Fruits contain plenty of vitamins, minerals, and antioxidants that are obviously essential to the health of the mother and her expected child. It is suggested to eat at least 5 servings of fresh fruits a day. You can pick any fruits that you like from bananas to apples, strawberries to kiwis, etc. It is more enjoyable to eat fruits if you mix them together in a bowl. It is also advisable to add some fruits to every meal.
2. Grains and Cereals
Whole grains are also essential as they contain a high amount of fiber. You must also include this to your daily diet. For breakfast, you can have some toasted bread, oatmeal, or non-sugary cereals. You must also eat some pasta or rice sometimes. There are other minerals found in this group of foods that help improve the development of your unborn baby. In fact, most of these minerals are fortified with iron, so they are that nutritional!
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3. Dairy Products
Meats, eggs, milk, yoghurt, and cheese should be also added to your diet. These are foods that can give you proteins. Protein is another important nutrition to have during pregnancy. If you are a strict vegetarian, there are alternatives. You can still get protein from tofu, quinoa, and soy.
Of course, we won’t miss any vegetable at all. All pregnant women are recommended to eat at least 1 cup of vegetables per meal. Vegetables are where you can find most of the vitamins and minerals, such as calcium, iron, magnesium, manganese, phosphorus, potassium, and zinc. You can find a lot of these from green, leafy vegetables and cruciferous plants.
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5. Essential Oils
Some fats are good for the health of a pregnant woman. These are termed as essential fatty acids or EFAs, that help maintain good metabolism. You must be able to get omega-3 fatty acid and omega-6 fatty acid, which you mostly absorb from fish. However, you can also get them from several oils, which include flaxseed oil, olive oil, coconut oil, and wheat germ oil.
Milk also consists of essential vitamins and minerals that must be taken during the pregnancy period. Certain milk products, such as soy milk, goal milk, almond milk, oat milk, and rice milk, can provide you vitamin A, vitamin D, vitamin E, and vitamin K. O course, they are full of calcium that is needed for the development and strength of bones of your baby.
Take note that these foods are not only best eaten when you are pregnant. You must still continue eating them during your breastfeeding period. In fact, this is the diet that everyone needs to eat in order to have optimum health.