Enter these nutritional superstars.
This will help you and your baby get the vitamins and minerals you both need.
So make an effort to keep these pregnancy superfoods on hand and make them mainstays of your daily menus.
That makes lean meat one of the best foods to eat during pregnancy.
(Blood volume increases when youre pregnant, which is whyanemia during pregnancyis so common.)
Iron also plays a role in baby’s brain development.
Finally, remember to cook your meat thoroughly.
A cup of cooked lentils packs around 17 grams of protein along with about 7 milligrams of iron.
The active cultures (i.e.
But not all yogurts are created equal.
Cold-water fish like salmon are packed with DHA omega-3s, which are essential for a number of reasons.
Salmon, too, is a good source ofiodineand vitamin D.
As for concerns about mercury?
(Sardines and herring are other good choices.)
Stick with wild salmon over farmed when possible.
How to eat it:Try roasting salmon filets and serving them over greens or rice.
But they’re rich in other important pregnancy nutrients, too.
Nuts
Talk about small but mighty.
Plus, theyre easily portable, making them an ideal on-the-go pregnancy snack.
Are certain types better than others?
All nuts have their own unique nutritional profiles and they can all fit into a healthy pregnancy diet.
But some might be especially worth reaching for.
Walnuts are rich in omega-3 fatty acids, while almonds deliver a welcome dose of calcium.
Theyre loaded with folate.
(Who knew?)
And that nutrient is critical for your babys developing eyes, skin and organs.
Or steam and mash them with a little bit of butter and cinnamon, just like sweet potatoes.
Mangoes
Stomach doing flips at the thought of veggies?
But thats not all.
Eggs are one of the few food sources of vitamin D, serving up 44 IU per large one.
They’re also rich in choline, an essential nutrient for brain and nervous system development.
Kale
The leafy green is always a good choice, and its a particularly potent pregnancy superfood.
And good news: A cup of cooked oatmeal serves more than 4 grams.
How to eat it:Not a fan of hot oatmeal for breakfast?
Plus, theyre easy on your stomach even when youre feeling queasy.
(Bananas contain vitamin B6, which is linked with lowering pregnancy nausea!)
Bananas are also rich in potassium, a mineral that plays a key role in promoting healthy blood pressure.
Or toss frozen banana chunks in the food processor to make a delicious and surprisingly creamy dairy-free ice cream.
How to eat it:Best of all, quinoa cooks up in less than 20 minutes.
But milk also delivers vitamin D, iodine and plenty of protein around 8 grams per cup.
And the natural sweet flavor is a better option than actual candy when your sweet tooth strikes.
Water
Okay, its technically not a food.
Why is water so important?
It plays a key role in delivering nutrients to your baby and helping her body make new cells.
Staying hydrated is important for you, too.
Getting enough water is one of the best ways to stave off constipation during pregnancy.
Plus, dehydration can increase the risk for early labor.
If guzzling leaves you uncomfortably full, take small sips throughout the day.
Together, you might determine where you might be falling short and how to fill the gaps.
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