sayhealthy.net – Top 10 Best Food For Pregnancy. Eating for two can be a nerve-wracking responsibility, especially with so much conflicting information. Is it important enough fish, or does it contain too much mercury? Do meat for protein, or is it too fatty? Are eggs okay, or do they have too much cholesterol?
It’s enough to you your hands up and dive into the nearest of candy bars. There are lots of ways to ensure that you and you’re the nutrients you both need.
Here’s some advice from nutrition experts on their best food for pregnancy. You don’t need to like or eat them all, but pick and choose your to give your pregnancy a nutritional boost.
” It’s amazing what you get in one egg for only about 90 calories,” Elizabeth Ward, dietitian and of Expect the Best, Your Guide to Healthy Eating Before, During, and After Pregnancy.
In addition to more than 12 vitamins and minerals, eggs contain lots of quality protein, pregnancy.” Your baby’s cells are growing at an exponential rate, and every cell is made of protein “, Ward explains.” Plus, as a pregnant, you have your own protein needs “.
Eggs are also rich in choline, which promotes your baby’s overall growth and brain health while helping prevent neurally. Some eggs even contain omega -3 fats, important for both brain and vision. (that have omega -3 will probably it on the label. Look for DHA-enriched eggs because those contain the most beneficial of omega-3).
As for the egg’s bad rap about cholesterol? Not warranted, Ward. It turns out that saturated fat does much more damage to your cholesterol level than the cholesterol naturally found in best food for pregnancy. And while eggs are high in cholesterol, they’re also relatively low in saturated fat, with about 1 1/2 grams per egg.
” Healthy women with normal blood cholesterol can one to two eggs a day as part of a balanced diet low in saturated fat,” Ward. But if cholesterol is a concern for you, egg whites for whole eggs. Need more convincing? Eggs are, easy, quick, and versatile. When you’re too exhausted to cook a full meal, hard-boiled or scrambled eggs are just the ticket.
Not is salmon rich in high-quality protein, Ward, but it’s also an exceptionally good source of omega -3 fats, which are good for your baby’s development- and may help boost your mood. And unlike swordfish, king mackerel, tilefish, and shark, salmon has low of methylmercury, a compound that can be harmful to your baby’s developing nervous system.
Just remember that even for salmon and other low-mercury fish, such as canned light tuna and pollock, the FDA recommends no more than 12 ounces per week to avoid ingesting too much mercury.
Navy beans, lentils, black beans, pinto beans, chickpeas, there are so many to choose from.” contain the most fiber and protein of all the” Ward.
best food for pregnancy You already know that it’s important to get enough protein during pregnancy, but you may not yet 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 these problems.
In addition, Ward, food that contains fiber tends to be rich in nutrients. This is certainly true of beans, which are good sources of iron, folate, calcium, and zinc.
Sweet potatoes get their orange from carotenoids, plant pigments that are converted to vitamin A in our bodies, Ward.
Although consuming too much “preformed” vitamin A( found in animal sources, such as liver, milk, and eggs) can be dangerous, carotenoids are a different type. They’re converted to vitamin A as needed, so there’s no need to restrict you’re of vitamin A-rich fruits and veggies.
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 as a snack,” Ward suggests.
Here’s some happy news: Popcorn is a whole grain.” love it when I tell them that !” Ward.
Whole grains pregnancy because they’re high in fiber and nutrients, including vitamin E, selenium, and phytonutrients( plant compounds that protect cells ).
But don’t stop at popcorn: There are lots of other whole grains out there, from oatmeal to barley. Fluffy, nutty-tasting quinoa is one of Ward’s .” Whole grain quinoa is easy to make and in nutrients, protein, it a superfood in and of itself”, she says.
“Walnuts are one of the richest sources of plant-based omega -3”, dietitian Kate Geagan, of Go Green, Stay Lean. “A handful of walnuts is great for an on-the-run snack or an addition to a salad .” While plant-based omega -3 don’t 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.
Greek yogurt typically has twice the protein of regular yogurt, it one of Geagan’s favorite best food for pregnancy. 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 you have will go to your baby, Geagan, depleting the calcium in your bones.
” The during pregnancy is to make sure you provide everything your baby without sacrificing your own health and nutrition,” she explains.” Calcium will help keep your own bones intact while laying down a healthy skeleton for your baby .”
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.
Meat is an excellent source of high-quality protein, dietitian Karin Hosenfeld of North Dallas Nutrition.” Look for lean with the fat trimmed off,” she .” When buying red meat, in particular, look for cuts that are around 95 to 98 fat-free “. Beef and pork stand out among because they contain choline in addition to protein, Ward.
Don’t eat deli or, though, unless they’re heated until steaming hot. There’s a small risk of passing bacteria and parasites, such as listeria, toxoplasma, or salmonella, from the meat to your baby, Mayo Clinic obstetrician Mary Marnach.
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 group different vitamins and minerals,” explains dietitian Jodi Greebel, of Nutrition, a nutrition counseling service in New York.
Rosenfeld points out another advantage of across the fruit and veggie spectrum:” During the later stages of pregnancy, the baby’ tastes’ the foods you eat through the amniotic fluid,” she .” So if you expose your baby to a variety of healthy fruits and vegetables in the womb, you’ll increase the that your baby will recognize and accept those flavors later on .”
This article was published first in babycenter.com