Good nutrition during pregnancy (or at any stage of our lives) is key to feeling good and help in avoiding common health complications. So whether this is your first or third pregnancy, it’s always good to know which foods are beneficial for you and your baby and which ones can be harmful. Here is a list of some of the most common foods you need to eat or avoid during pregnancy.
What to eat:
- Avocados: They are a great power food full of nutrients and rich in folic acid, vitamin C, Vitamin B6 and potassium. Just keep in mind that this is a high-calorie fruit, so make sure you moderate your intake.
- Eggs: They are a really good source of protein and are a high source of DHA, a type of omega-3 fatty acid that helps in the development of your baby’s brain and retina.
- Spinach: It is high in folic acid, calcium and vitamin A, making it a great option to add to your pregnancy diet.
- Nuts: They are vital to provide you and your baby with a high amount of minerals such as copper, magnesium, zinc, potassium, calcium, manganese, selenium and more.
- Lentils: Make sure you add a wide variety of lentils to your diet, they are an amazing source of protein, folic acid, iron, vitamin B6 and are easy to digest. All of these benefits make lentils a must during pregnancy.
- Broccoli: This vegetable is rich in antioxidants that could prevent cancer, it is high in folic acid, calcium and it also contains a good amount of vitamins A and C.
What not to eat:
- Under cooked meats: Avoid eating rare steaks, cold cuts, sausages or any other kind of poultry. Having them during pregnancy can increase the risk of contracting listeria or other food intoxication.
- Raw fish: Avoid eating raw fish, that means no sushi at least during your pregnancy, no oysters, no mussels or anything in a shell. Some fish such as shark, mackerel, swordfish and tilefish are high on methyl mercury, a high intake of this metal can cause intoxication and brain damage on the baby.
- Alcoholic beverages: Drinking alcohol in any form and in any amount is not safe during pregnancy. Alcohol intake during pregnancy can cause a wide array of alcohol-related birth defects or neurodevelopmental disorders. This is something you should avoid at all times.
- Salt: Limit your salt intake and avoid salty foods. Salt can cause your body to retain water and can also increase your blood pressure which can result in pre-eclampsia.
As you can see having a healthy diet during pregnancy, eating lots of vegetables and fruits, and staying away from what we’ve always been told not to eat in excess could help you have a healthier pregnancy and avoid complications during and after your delivery.
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