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When you’re pregnant, figuring what to eat when eating for two can be confusing. This is especially daunting for a first-time mom-to-be.
Everyone around has an opinion about what you should and shouldn’t be eating, and how much you need to be eating.
This is mainly because it is common knowledge that maintaining a healthy diet during pregnancy is very important.
Nutritionists believe you might require as much as 300 to 500 extra calories per day during the 2nd and 3rd trimesters.
Deficiency in essential nutrients may negatively affect the baby’s development and increase the risk of birth complications.
Simply put maintaining a healthy eating habit will help ensure the health of your baby and you.
Here are 7 nutritious foods to eat when you’re pregnant.
Walnuts
Walnuts are one of the richest sources of omega 3 fatty acids; a chemical compound known for optimizing brain function for developing babies.
This essential fatty acid (omega 3 fatty) are used in making cell membranes of neurons and help with neurotransmitter function.
Lean meats
Lean meat sources such as chicken, beef, and turkey are packed with choline and protein, which is essential for your baby’s brain cell development.
Legumes
Legumes are considered a ‘super’ food as they provide fiber, folate (B9), protein, iron, and calcium, all of which the body needs more of during pregnancy.
Sweet potatoes
Foods like sweet potatoes are beneficial in the course of pregnancy because of their high nutritional content. This nutritious root is rich in Vitamin C, vitamin A, potassium, and folic acid and are high in fibre too.
Fish
Oily fish like sardines, anchovies, mackerel, tuna, and Salmon are rich in Omega 3 fatty acids are essential for healthy foetal development
Whole grains
Grains are packed with nutrients such as iron, selenium, and magnesium. Oats, barley, corn, and rice contain nutrients that are essential for a healthy development.
Dark leafy green vegetables
Dark leafy greens such as broccoli, pumpkin leaf (ugu) and spinach are rich in folate a type of vitamin B that helps the production of neurotransmitters. These leafy greens also contain vitamin A, C, E and K.
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