The best foods for pregnancy

 Foods to Eat When You’re Pregnant

• Dairy products

During pregnancy, you need to consume extra protein and calcium to meet the needs of the growing fetus .

Dairy products contain two types of high quality protein: casein and whey. Dairy is the best dietary source of calcium, and provides high amounts of phosphorus, various B-vitamins, magnesium and zinc.

Yogurt, especially Greek yogurt, is particularly beneficial for pregnant women .

It contains more calcium than any other dairy product. Some varieties also contain probiotic bacteria, which support digestive health .

People who are lactose intolerant may also be able to tolerate yogurt, especially probiotic yogurt .

Taking probiotic supplements during pregnancy may reduce the risk of complications such as preeclampsia, gestational diabetes, vaginal infections and allergies .

•  Legumes

This group of food includes lentils, peas, beans, chickpeas, soybeans and peanuts.

Legumes are excellent plant-based sources of fiber, protein, iron, folate (B9) and calcium, all of which the body needs more of during pregnancy.

Folate is one of the B-vitamins (B9). It is very important for the health of the mother and fetus, especially during the first trimester.

However, most pregnant women are not consuming nearly enough folate .

This has been linked with an increased risk of neural tube defects and low birth weight. Insufficient folate intake may also cause the child to be more prone to infections and disease later in life.

Legumes contain high amounts of folate. One cup of lentils, chickpeas or black beans may provide from 65–90% of the RDA .

Furthermore, legumes are generally very high in fiber. Some varieties are also high in iron, magnesium and potassium.

• Sweet potatoes

Sweet potatoes are very rich in beta-carotene, a plant compound that is converted into vitamin A in the body.

Vitamin A is essential for growth, as well as for the differentiation of most cells and tissues. It is very important for healthy fetal development .

Pregnant women are generally advised to increase their vitamin A intake by 10–40%.

However, they are also advised to avoid very high amounts of animal-based sources of vitamin A, which may cause toxicity when eaten in excess

Therefore, beta-carotene is a very important source of vitamin A for pregnant women.

Sweet potatoes are an excellent source of beta-carotene. About 100–150 grams (3.5–5.3 oz) of cooked sweet potatoes fulfills the entire RDI

Furthermore, sweet potatoes contain fiber, which may increase fullness, reduce blood sugar spikes and improve digestive health and mobility

•  Salmon

Salmon is very rich in essential omega-3 fatty acids.

Most people, including pregnant women, are not getting nearly enough omega-3 from their diet .

Omega-3 fatty acids are essential during pregnancy, especially the long-chain omega-3 fatty acids DHA and EPA.

These are found in high amounts in seafood, and help build the brain and eyes of the fetus .

Yet pregnant women are generally advised to limit their seafood intake to twice a week, due to the mercury and other contaminants found in fatty fish .

This has caused some women to avoid seafood altogether, thus limiting the intake of essential omega-3 fatty acids.

However, studies have shown that pregnant women who eat 2–3 meals of fatty fish per week achieve the recommended intake of omega-3 and increase their blood levels of EPA and DHA .

Salmon is also one of very few natural sources of vitamin D, which is often lacking in the diet. It is very important for many processes in the body, including bone health and immune function

•  Eggs

Eggs are the ultimate health food, because they contain a little bit of almost every nutrient you need.

A large egg contains 77 calories, as well as high-quality protein and fat. It also contains many vitamins and minerals.

Eggs are a great source of choline. Choline is essential for many processes in the body, including brain development and health .

• Walnuts

"Walnuts are one of the richest sources of plant-based omega-3s," says dietitian Kate Geagan. "A handful of walnuts is a great choice for an on-the-run snack or an addition to a salad."

•  Avocados

Avocados are an unusual fruit because they contain a lot of monounsaturated fatty acids.

They are also high in fiber, B-vitamins (especially folate), vitamin K, potassium, copper, vitamin E and vitamin C.

Because of their high content of healthy fats, folate and potassium, avocados are a great choice for pregnant women.

The healthy fats help build the skin, brain and tissues of the fetus, and folate may help prevent neural tube defects .

Potassium may help relieve leg cramps, a side effect of pregnancy for some women. Avocados actually contain more potassium than bananas .

•  Dried fruit

Dried fruit is generally high in calories, fiber and various vitamins and minerals.

One piece of dried fruit contains the same amount of nutrients as fresh fruit, just without all the water and in a much smaller form.

Therefore, one serving of dried fruit can provide a large percentage of the recommended intake of many vitamins and minerals, including folate, iron and potassium.

Prunes are rich in fiber, potassium, vitamin K and sorbitol. They are natural laxatives, and may be very helpful in relieving constipation.

Dates are high in fiber, potassium, iron and plant compounds. Regular date consumption in the third trimester may help facilitate cervical dilation and reduce the need to induce labor .

However, dried fruit also contains high amounts of natural sugar. Make sure to avoid the candied varieties, which contain even more sugar.

Although dried fruit may help increase calorie and nutrient intake, it is generally not recommended to consume more than one serving at a time.