Healthy Food

Healthy Food List #1: Best Nutrition For Pregnant Women

Food list



Nutrition for Pregnant Women

1. Get more fiber: Helps avoid constipation, hemorrhoids, and to keep feeling full.

2. Get more calcium: Helps build better bones, prevents pregnancy-induced high blood pressure and is important for your baby’s skeletal development.

3. Get some multivitamin supplement: At least 400 micrograms of folic acid also helps reduce chances of preeclampsia by 45 percent,  which is a leading cause of premature delivery and fetal death.

4. Get more iron: Your body needs nearly double the recommended daily allowance (RDA) of iron, so around  30 milligrams of iron per day, when you’re pregnant, to support your massive increase in blood volume and fetal iron storage.

5. Things to eat 

Low-Fat Dairy  (for  extra protein and calcium)
Legumes: 1 cup of lentils etc can provide up to 90% percent of your RDA for folate.
Sweet Potatoes (Contain beta-carotene, helps reduce blood sugar spikes)
Salmon (omega-3 fatty acids)
Eggs (high-quality protein, fat, many vitamins and minerals, a single egg contains about 113 milligrams of choline, about 25% of the RDA for pregnant women.)
Leafy Greens
Lean Meat (protein, iron, choline, and the B-complex vitamins)
Fish Liver Oil (omega-3 fatty acids, vitamin D and vitamin A)
Berries (water, healthy carbohydrates, fiber, vitamin C, rich plant compounds +  low glycemic index value)
Whole Grains (vitamins, fiber, and even protein)
Drink lots of water/fluids

6. Don't eat these foods

Alcohol
Raw Meat and Fish (risk of infection from bacteria and parasites)
Raw Eggs (risk of Salmonella infection)
Caffeine ( recent studies have found that consuming just 200 milligrams of caffeine a day increased the risk of miscarriage.)
Unwashed Produce (risk of  Toxoplasma, E.coli, Salmonella, and Listeriafrom soil)
Unpasteurized Dairy and Juice (harmful bacteria)
Processed Junk Food (high calories, sugar, and added fats, but lower in nutrients - also causes unhealthy weight gains)