Are you pregnant and looking for ways to eat healthy over the next nine months?
What you eat and drink while you are pregnant can have an impact on your baby.
A study at The Open University in England found that a pregnant woman who drank diet soda during pregnancy gave birth to a baby that was two times as likely to be overweight by 12 months old.
But what should you be making a regular part of your diet while you are pregnant?
Read on to learn 5 foods you should be eating as part of our pregnancy food guide.
1. Fresh Fruits
You should eat fresh fruits because they are high in folic acid, among other health benefits.
Folic acid is important when you are pregnant because it helps deliver a synthetic form of Vitamin B9. Folic acid also helps to prevent serious birth defects including spinal cord issues like spina bifida and anencephaly.
Fresh fruits are also loaded with potassium, fiber and other vitamins which all help play a role in regulating your body and keeping you healthy.
Eating salmon is important because it gives you omega-3 fatty acids that are hard to find in other foods.
Salmon has high levels of long-chain omega-3 fatty acids DHA and EPA. These help support the development of the brain and eyes. Because of mercury found in some fish, pregnant females may avoid fish altogether.
But avoiding fish keeps you from having one of the healthiest food options for whether you are pregnant or not.
3. Dairy Products
During your pregnancy, you should consume dairy products because they have added health benefits for both you and your baby.
When you are pregnant, you need higher levels of calcium and protein. There are high levels of protein in milk and greek yogurt contains the highest level of calcium in any dairy product.
You should also look for yogurt that contains probiotic bacteria. This helps support a healthy digestive system, which allows you to get rid of toxins in your body.
Cooked eggs are an important part of a pregnancy food guide because they have multiple benefits for you and your baby.
An egg has under 80 calories but is packed with protein, vitamins, and minerals. But perhaps the most important health factor for eggs is a large amount of choline in them. Choline helps support brain development and health.
For pregnant females, low choline levels put your baby at risk of neural tube defects and can decrease brain function.
5. Lean Meat
Lean meat is a great way for you to make high-quality protein part of your diet.
Besides being high in protein, meats like beef are high in iron and vitamins. Iron is an important part of your diet because red blood cells use it to produce hemoglobin.
The hemoglobin is what is used by your blood cells to deliver oxygen to the rest of the cells in your body.
Having said that, it's possible to find vegetarian and vegan alternatives.
Wrapping Up: The Pregnancy Food Guide
Being pregnant is an exciting and stressful time in your life. You want to ensure you are doing everything you can to eat the right foods for you and your baby.
They are also healthy habits for you to practice after your pregnancy is over.
At Genial Day, we offer female self-help tips and can help you through your pregnancy. Check out our underwear and bra selection for comfortable, organic options in a wide range of sizes.