Read more about Pregnancy Food Chart and 5 Key Nutrients For a Healthy Pregnancy (Source-1)
1- Anything Dairy
You and your baby need calcium and Vitamin D and this is exactly why you need to make sure that you are getting enough dairy whether it is from milk, cheese, or yogurt. Just make sure that you are eating the full-fat dairy products because your baby needs those fats and that they are pasteurized. Unpasteurized foods can easily host harmful bacteria that can potentially harm the unborn baby, and this is why you need to stay away from those.
2- Beans And Legumes
Lentils, kidney beans. chickpeas, lima beans, and so on are essential to eating during pregnancy because they are rich in important B vitamins which include folate which is essential for the baby’s brain, and protein, iron, calcium, and other important nutrients as well. And they have fiber so they will also help with keeping the mom regular which can be challenging during pregnancy as well.
3- Dark Leafy Greens
Broccoli, Brussel sprouts, spinach, kale are among the few examples of dark leafy greens and these are essential to eat. They are rich in so many important vitamins and minerals which include antioxidants, folate, potassium, calcium, iron, Vitamin C, Vitamin A, and Vitamin K which is all important for the baby’s development and for keeping mom healthy as well.
Eggs are a super first trimester diet for moms because they have important nutrients such as choline which is highly beneficial for the baby’s brain development. They are also rich in protein which will keep mom satisfied.
Many pregnant moms are concerned about eating fish during pregnancy but salmon is safe because it has very low levels of mercury and is rich in Omega 3 essential fatty acids which is crucial to consume for the baby’s brain, eyes, and tissues. However, because salmon is not mercury-free, it is best to limit it to 3 servings a week.
This food is rich in important nutrients that will help with the baby’s development as it has plenty of folates, potassium, copper, and other important vitamins that are crucial for the baby’s brain and tissue development. Mixing avocados with eggs is quite delicious.
7- Whole grains
It is important for moms to eat plenty of whole grain foods so that they have the energy needed to get up and walk which is important for getting the circulation going. Whole grains also have plenty of important nutrients and minerals, which include folate. So why not have an egg with a slide of avocado to put on some whole grain toast? That is a great lunch or breakfast idea.
8- Lean meat
Any lean meat whether it is poultry, pork, or beef is rich in protein, B-vitamins, iron, and choline which is important for the baby’s development and for preventing mom from becoming anemic which can be dangerous during pregnancy. Vegan or vegetarian moms can always get these nutrients through other sources such as beans, lentils, and by taking supplements.
9- Berries and dark chocolate
This makes a delicious dessert or snack if you eat one or the other. But both are high in antioxidants and in other important minerals which are essential for tissue repair and keeping the baby healthy. Berries have high levels of Vitamin C as well which will keep the immune system up.
This is not a food but this is something that all pregnant moms need to take in, and to make sure they take in 6 to 9 glasses each day or even more if necessary. Drinking enough water prevents dehydration which will also help relieve fatigue and queasiness.