10 Foods for Pregnant Women

10 Foods Every Pregnant Woman Should Eat to keep Baby and Mommy Healthy!!!

When we are pregnant we are always told to make sure we eat lots of fruits and vegetables, but are never given any advice further on specific food choices that will help during our pregnancy. Here are 10 food items that are going to help keep mommy healthy, as well as keep baby healthy!!

  1. Blueberries. Thankfully we can get blueberries all year round, in fresh or frozen. Thankfully most of the nutrition is still retained when frozen!! Wild blueberries provide double the amount of antioxidants than you will get from conventionally grown ones.
    Try blending blueberries into a shake for a delicious treat, or add blueberries to yogurt or oatmeal, or eat them plain by them self!
  2. Kidney Beans. Kidney Beans are filled with antioxidants, fiber, iron and protein. This will help keep the digestive food system running smoothly. I mentioned in a previous article the importance of iron for pregnant women-and kidney beans are an excellent source of iron!
    Try putting kidney beans in your salads, soups, casseroles, lasagna, pastas, and of course chilli!!
  3. Plain Yogurt. One serving alone can provide you with your daily serving of calcium, protein as well as other vitamins and minerals. Be sure to buy the plain yogurt that has “live cultures” in it, because this is healthy bacteria that our bodies (especially pregnant women) need. Fruit flavoured yogurt…even though yummy… contains lot’s of added sugar.
    You can easily add fresh/frozen fruit to your plain yogurt, or even honey to make it a sweet treat!
  4. Sesame Seeds. Sesame seeds are a simple and easy snack that is loaded full with calcium that your body as well as babies body needs for proper bone development.
    Try having them as a snack, or throwing them into a salad or stir-fry.
  5. Spelt. Spelt is similar to wheat, but tougher on the outside. Spelt is full of nutrients and digests easier than wheat. A common problem for pregnant women is constipation-so because spelt is full of fiber it will help with this common issue.
    Try bakery fresh spelt bread, I find this is the best type out there as some in stores can seem quite dense.
  6. Muesli. Muesli is a breakfast cereal consisting of nuts, fruits, raisins, oats and wheat flakes. It is a great source of iron which every pregnant woman needs, not to mention rich in minerals, vitamins, fiber and protein!!
    Try the dried type sold in supermarkets and add it to yogurt, or add with milk for a quick and healthy breakfast.
  7. Salmon. Salmon is great during pregnancy, but needs to be consumed with caution. Salmon is loaded with protein and omega-3 fatty acids, folic acid as well as calcium–all things that pregnant women need!
    HOWEVER– be sure to eat your salmon fully cooked- as eating salmon in raw, sushi form, is actually a food that pregnant women should avoid.
  8. Avocados and Nuts. These are great during pregnancy as they are loaded with healthy beneficial fats-essential for babies brain development. Avocados are filled with folic acid-which is essential for babies nervous system development, vitamin B6 which is essential for tissue growth (and may help with morning sickness), as well as filled with vitamin C and potassium.
  9. Swiss Chard, or other Leafy Green Vegetables. Swiss Chard specifically is full of beta-carotene which is great for your babies proper cell and tissue development. It also contains vitamin C, and is full of iron.
    Try Swiss Chard by chopping it up finely and saute it in olive oil, and then sprinkle with a few toasted sesame seeds. You can also try adding it to some soups.
  10. Wheat Bran. Wheat bran is helpful in managing gestational diabetes, which can be a fear for many moms. It also contains fiber which will help with potential constipation problems.
    Try making bran muffins for a healthy snack throughout the day to help you curb cravings.

These are only 10 foods for pregnant women, there are many more…. And although these are great for pregnant women and to help with having healthy babies, these are great food choices to maintain after baby–and keep you a healthy mommy!!

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