10 Healthy Foods for Pregnant Women

Eating for two people can be a pretty heavy responsibility, especially with all the conflicting all information of approximately. for example environment, whether the fish was important, not the content of mercury in food is too much? Or foods pregnant women should be plenty of protein and that of meat, but instead of meat contains a lot of cholesterol and fatty?

Or is better to eat a lot of eggs since the egg is the source of cholesterol?

There are many ways to ensure that you and your baby get the nutrients you both need. Here, the experts discuss some of their main food pregnant. You need not like or eat them all, but pick and choose your favorites to give you nutrition to the developing fetus. Following a healthy diet for pregnant women:

1.Eggs

a nutrition expert Elizabeth Ward said that the egg is a wonderful thing, where you get lots of benefits in one egg and it's only about 90 calories.

In addition to more than 12 vitamins and minerals, eggs contain lots of protein quality, which is important for pregnancy. "Your baby's cells to grow at an exponential rate, and each cell is made of proteins," explains Ward. "Plus, as a pregnant woman, you have your own protein needs."

Eggs are also rich in choline, which encourages the growth of baby's overall health and brain, while helping to prevent neural tube defects. Some even contain omega-3 fats, essential for brain and vision development.

The cap is a bad egg cholesterol, not justified by Ward. It turns out that eating more saturated fat can cause many adverse effects on your cholesterol than eating cholesterol is found naturally in foods. Eggs are high in cholesterol, but also has a relatively low saturated fat content, with about one-half gram per egg. So that healthy women with normal blood cholesterol can consume 1-2 eggs a day as part of a balanced diet low in saturated fat.

2.Salmon

Not only because of salmon filled with high-quality protein, but salmon is also a source of omega-3 fats. Nutrient content in salmon is good for pregnant women, as well as these fish have a lower number of merkury. Danger of other fish to pregnant women is high merkury content, which can be dangerous in infants nervous system development process. But remember, do not eat salmon too much, at least with a limit of 12 ounces per week to reduce the dangers of mercury it.

3.Bean

There are so many choices, the benefits of nuts for a pregnant woman is not in doubt. Of all types of nuts, contains the best beans for fiber and protein are most numerous of all kinds of vegetables.

You already know protein is important during pregnancy, but you may not realize that the fibers can become your new best friend while waiting for nine months. In pregnancy, the digestive tract slows down, put you at risk for constipation and hemorrhoids. Fiber can help prevent and alleviate these problems.

In addition, foods containing fiber tend to be rich in nutrients. This is justified because the seeds are also a good source of iron, folate, calcium, and zinc.

4.Sweet potato

a new knowledge about the benefits of sweet potatoes for pregnant women, sweet potatoes have orange color of carotenoids, plant pigments are converted into vitamin A in our body.

Although consuming too much vitamin A-forming (found in animal sources, such as liver, milk, and eggs) can be dangerous, carotenoids are a different story. This substance is converted into vitamin A only as needed, so no need to limit the consumption of vitamin A-rich fruits and vegetables.

Ubi is also a source of vitamin C, folate, and fiber. And like peanuts, sweet potatoes inexpensive and versatile.

5.Popcorn and other grains

Popcorn is a grain. The whole point is important in pregnancy because of high wheat fiber and nutrients, including vitamin E, selenium, and phytonutrients - plant compounds that protect cells. Not just popcorn. There are many other grain out there, from oatmeal to bread wheat up to wheat.

6.Walnut

Do not like fish or eggs, but still want to get the omega-3 that are critical to the growth of your baby's brain? Try walnut, this is one vegetable sources of omega-3's richest. A number of walnut is a great choice for snacks or salad ingredients.

7.Greek Yogurt

Greek yogurt typically has twice the protein content of proteins regular yogurt, this makes it one of your favorite foods during pregnancy. And any kind of yogurt is a source of calcium, which is important in the diet pregnancy. If you do not get enough calcium, then the amount of calcium that will arrive at your baby's development is also limited.

The goal during pregnancy is to make sure you give everything a baby needs without sacrificing your own health and nutrition. Calcium will help keep your own bones to remain intact while creating a sound framework for your baby.

8.Leaf Color Dark Green Vegetables.

Vegetables benefits for pregnant women have no doubt, especially dark green vegetables. For example spinach, or other green leafy vegetables are loaded with vitamins and nutrients, including vitamins A, C, and K, and folate is very important. Sayuan also been found to improve eye health.

09.Meat without fat

Meat is a source of high quality protein, look for meat without fat or fat that has been separated. When purchasing red meat, very difficult to mendaptkan fat-free meat. Do not eat hot dogs, though, unless the meat is heated with steam heat. There is a small risk to the food like this because it could be an intermediary bacteria and toxoplasma parasites of meat such as Listeria monocytogenes, or salmonella in infants.

10.Fruits and vegetables Colourful

Eat a variety of different colors of vegetables and fruits such as green, red, orange, yellow, purple, white will ensure that you and your baby get a variety of nutrients. Each different color groups provide vitamins, minerals, and antioxidants.

Another advantage across the spectrum of eating fruits and vegetables is During the final stages of pregnancy, babies 'taste' the food you eat via the amniotic fluid. So if you've introduced your baby on a variety of healthy fruits and vegetables in the womb, you will increase the chances your baby will recognize and accept their taste later.

Posted in: Health Food