13 foods you should eat when you are pregnant

During pregnancy, a woman's body should be as healthy as possible. Therefore, having a proper and balanced diet is a YES. A pregnant woman needs additional minerals, nutrients and vitamins. 
In particular, you should get between 300 and 500 extra calories per day once your baby reaches the second trimester. Poor nutrition negatively affects the development of the baby.

In addition, the fact that it increases the likelihood of the mother having gestational diabetes and other complications.

Then, if you are pregnant, start eating nutritious foods that will help you and your baby stay healthy.

Here are 13 foods you should eat when you are pregnant:

1. Dairy products

As your baby grows inside you, you need to consume extra protein and calcium. Dairy products, like yogurt, are super beneficial for you. Specifically, Greek yogurt not only provides calcium, but also probiotic bacteria that aid in digestion. It is also friendlier to those who are lactose intolerant than any other dairy product. In addition, probiotic supplements reduce the likelihood of complications such as allergies, preeclampsia, vaginal infections and gestational diabetes.

2. Legumes

Eating legumes during pregnancy can work wonders for your baby. These plants are very rich in calcium, folate (B9), fiber, iron and proteins. Specifically, folate (B9) is super important during the first trimester. It decreases the risk of your baby having brain and spinal cord defects. Unfortunately, most pregnant women do not get enough. So put more effort to include legumes in your daily diet. Just to be sure, you can also take folic acid supplements.

3. Sweet Potatoes

Sweet potatoes are an excellent source of beta-carotene, a plant compound that your body converts to vitamin A. This vitamin is essential for your baby's cell growth and development.This is why you should increase your intake of vitamin A by at least 10%. However, you should avoid consuming large amounts of animal sources of vitamin A. In excess, these types of vitamin A cause toxicity.

4. Salmon

Omega-3 fatty acids are very important for the development of your baby's brain and eyes.Fortunately, you can get omega-3 through eating salmon. In addition, you can get vitamin D from it. However, it is better to limit your salmon consumption to twice a week just because you can also find mercury and other contaminants in this fish.

5. Eggs

Eggs are such an incredible healthy meal! They contain almost all the nutrients you need. On the one hand, eggs are an excellent source of choline that is needed for various bodily processes such as brain development. Therefore, an insufficient amount of choline during pregnancy can increase the likelihood that your baby has neural tube defects.

6. Dark Green, Leafy Broccoli and Greens

If you want to add calcium, folic acid, fiber, iron, potassium and vitamins A, C and K in your diet, eat a lot of broccoli and dark green leafy vegetables. In truth, consuming them can help you with your digestion problems during pregnancy. And aside from what is mentioned, these vegetables are also rich in antioxidants.

7. Lean meat

Of course, you need to eat meat! Lean beef, pork and chicken meats are excellent sources of high quality protein. In addition, lean meats are rich in iron, which your body needs in large quantities during pregnancy. To be specific, iron is used by red blood cells to deliver oxygen to every cell in our body. And because your blood volume increases each time you're pregnant, you also need more iron.

8. Fish liver oil

Fish liver oil is usually made from cod. It is abundant in EPA and DHA, which are omega-3 fatty acids that are necessary for the development of the brain and eyes of your baby within your womb. Apart from this, fish liver oil is rich in vitamin D. This vitamin lowers the risk of preeclampsia, which is a complication characterized by high blood pressure, swollen hands and feet and proteins found in the urine.

9. Berries

Berries are considered a great snack for pregnant women. Loaded with water and fiber, they provide tasty nutrition with relatively low amounts of calories. The berries are also full of vitamin C, which helps your body absorb iron and increases its immunity. And although the berries have a sweet taste, they are treated as low GI foods. Therefore, your blood sugar levels will not be a problem when you consume them.

10. Whole grains

Since being pregnant requires you to eat more calories, eating whole foods can help. Whole grains are full of fiber, magnesium, proteins and B vitamins.

11. Avocados

Avocados are a fruit that contains healthy fats, folic acid and potassium. Therefore, they are a great addition to a pregnant woman's diet. Healthy fats help in the formation of your baby's skin, brain and tissues, while folate prevents the development of neural tube defects.Potassium, on the other hand, helps relieve leg cramps. They are also rich in fiber and vitamins B, C, E and K.

12. Nuts

A serving of dried fruit can already fill most of your recommended daily intake of various vitamins and minerals such as folate, iron and potassium. It is as nutritious as fresh fruit, but only smaller and without all the water. In particular, prunes are fiber-rich fruits that act as natural laxatives that can help relieve constipation. However, keep in mind that dried fruits usually contain large amounts of sugar. Therefore, always eat them in moderation.

13. Water

You should stay hydrated now that you are pregnant because your blood volume is increasing up to 1.5 liters. Once dehydrated, you may feel some of these symptoms: anxiety, bad mood, headaches, decreased memory and fatigue. Therefore, it is advised that pregnant women should at least drink 2 liters of water per day. Drink always when you are thirsty and until you have turned it off. Do not forget that you can also get water from fruits, vegetables and other beverages.

In conclusion, what you eat during pregnancy can affect both you and your baby's well-being.Choose to eat nutritious foods to increase the chance of having a healthy baby.

Source: Here