When you are pregnant it is very important to have healthy meals with essential nutrients and vitamins. It is also very important to have a healthy meal to reduce the risk of complications during pregnancy.
When it comes to best food to eat, you make sure that they have full of vitamins in just a few bites. This will help you and your baby to get the best nutrients and vitamins you both need. But of course occasionally you can have an ice cream or a cake time to time. Don't feel yourself bad about it!
Healthy food list
1 - Kale 🥬
It is one of the the best pregnancy food. All green leaves are good for you such as kale, spinach, broccoli... But kale is an amazing food packed with lots of vitamins such as folate vitamin B and high in iron.
Folate helps prevent birth defects of the brain and spine in the first trimester. Iron helps prevent anaemia.
Easy recipe: Kale with roasted almonds and dried fruits.
2 - Wild Salmon 🍣
Cold water fatty fish is good for you and your baby's brain development. It is packed with DHA Omega 3s which help metabolise fat soluble vitamins like vitamin A & E. They may reduce prenatal depression and it is critical for the development for baby's eyes and brain.
Easy recipe: Roasted salmon with lentil and leeks
3 - Eggs 🥚
Protein is a major cellular building blocks for your baby's growth. Eggs is one of the few sources of vitamin D serving up to 44IU. Vitamin D plays a big role keeping calcium for bones and teeth for your baby, enhancing immune system.
4 - Legumes 🥜
Lentils, chickpeas, beans, peanuts and peans are high in protein fibre, folate, protein, iron and calcium - which are very important during pregnancy.
Folate is one of the most essential vitamin B(B9). You will need 600 micrograms of folate every day which is a challenge to get it from the food. If you add legumes to your diet, you can achieve most of it.
Easy recipe: Hummus, lentil salads, bean salads, taco or lentil curry.
5 - Sweet potatoes 🍠
Sweet potatoes are rich in carotene, a plant converted into vitamin A in your body. Vitamin A is essential for your baby. You should watch out having red meat intake. Try to balance your diet with high fibre of vegetables and meat at the same time.
Easy recipe: Veggie sweet potato salad with herbs and nuts or sweet potato mash with avocado and eggs for a breakfast.
6 - Avocado 🥑
Avocados are high in fibre, vitamin B, vitamin K, potassium, vitamin E & vitamin C. Because of their high content of healthy fats, folate and potassium, avocados are great during pregnancy.
Easy recipe: avocado spread for breakfast, avocado salad and try them in smoothies.
7 - Dried Fruit 🍉 🍎 🍌 🍓 🍍 🍒 🍇 🍋
Dried fruits are delicious and high in calories, fibre, vitamins and minerals. One piece of a dried fruit contains the same amount of nutrients as fresh fruit in a bigger portion.
You should have some dried fruit but only one serving in a day.
8 - Berries
Berries contain water, vitamin C, fibre, carbs and antioxidant. It can be a great snack as they contain fibre and water.
Easy recipe: Berry smoothies, berries with yogurt and nuts.
9 - Whole grain
Whole grains are packed with fibre, vitamins and plant compounds. Choose oats, quinoa, brown rice, wheat berries and barley over pasta, white rice and white bread.
Some of the grains like quinoa are high in protein, magnesium, fiber and vitamin B. There are many ways that you can add whole grains to your meal such as curry with brown rice, quinoa and sweet potato salad.
10 - Lean Meat 🥩
Red meat, chicken, turkey and pork are high in protein. Beef and pork are rich in iron and vitamin B. Iron is an essential mineral which is used by red blood cells as a part of the hemoglobin.
Low level of iron may cause anemia during pregnancy which increases the low birth weight.
Easy recipe: Grilled chicken with pesto with kale salad, chicken soup with beans or grilled pork tenderloin.
11 - Dairy products 🍦 🧀
During pregnancy it is important to get extra protein and calcium to meet your baby's needs. Dairy products are high in calcium and also it provides zinc, magnesium and vitamin B.
Greek yoghurt contains more calcium than milk or cheese. Some of yogurt types also contain probiotic bacteria, which supports your digestive system.
Easy recipe: Yogurt with fruit, cheese sandwich with wholegrain bread, milk with cereals such as oats and berries.
12 - Water
We all have to stay hydrated, especially when you are pregnant. Dehydration may cause mild headache, anxiety, tiredness, bad mood and reduced memory.
An average pregnant women should drink 2-2.5 litre of water every day if you have not been told otherwise by your doctor.