Good choices include oranges, berries, melon, broccoli, spinach and carrots. While most fruits and vegetables are safe to eat when pregnant, you do need to avoid unpasteurized juice and raw sprouts. Unpasteurized juice might contain the bacteria E. coli, which can cause nausea and severe vomiting or diarrhea.
Here Is The List That You Should Eat During Pregnancy
This is the list of top healthy foods, that you should eat during pregnancy. Pregnancy, also known as gestation, is the time during which one or more offspring develops inside a woman.
1. Apples, Peanut Butter, and Crackers
For pregnant women, the best snacks — like this one — combine things from at least two food groups.
A typical apple serving weighs 242 grams and provides 126 calories with a moderate content of dietary fiber (table). Otherwise, there is generally low content of essential nutrients (table). Peanut butter is a food paste or spread made from ground dry-roasted peanuts. It often contains additional ingredients that modify the taste or texture, such as salt, sweeteners, or emulsifiers.
2. Breads and Grains
Breads and grains are a good source of carbons and fiber, as well as B vitamins, folic acid and iron. Make most of your bread and grain choices whole-grain to boost your fiber intake. When pregnant, you need 14 grams of fiber for every 1,000 calories you eat, or 28 grams of fiber on a 2,000-calorie diet. Healthy choices include whole-grain breads, brown rice, whole wheat pasta and whole-grain cereals and crackers. Grains, breads & cereals. The Australian Dietary Guidelines recommend eating a wide variety of mostly whole grain and/or high fiber varieties of bread, cereals, rice, pasta, noodles, polenta, couscous, oats, quinoa and barley.
3. Popcorn and Nuts
A high-fiber snack can help the constipation some women get from prenatal vitamins. Pop yourself a single-serve bag of fiber-rich popcorn at home or at work. (Skip the added salt and butter.) Pair the airy treat with a handful of salt-free peanuts, and you’ve got a healthy mini-meal. Use chocolate-covered peanuts to satisfy your sweet tooth.
4. Fruits and Vegetables
Cardiovascular diseaseThere is compelling evidence that a diet rich in fruits and vegetables can lower the risk of heart disease and stroke. The largest and longest study to date, done as part of the Harvard-based Nurses’ Health Study and Health Professionals Follow-up Study, included almost 110,000 men and women whose health and dietary habits were followed for 14 years.
Fruits and vegetables are also a good source of fiber and provide vitamins A and C. Include a variety of fruits and vegetables throughout the week to vary your nutrient intake. Good choices include oranges, berries, melon, broccoli, spinach and carrots. While most fruits and vegetables are safe to eat when pregnant, you do need to avoid unpasteurized juice and raw sprouts. Unpasteurized juice might contain the bacteria E. coli, which can cause nausea and severe vomiting or diarrhea. Eating raw sprouts increases your risk of salmonella poisoning, which causes fever, vomiting and diarrhea.
5. Protein Foods
All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable Group.
Meat, poultry, eggs, beans, nuts and seeds are all healthy additions to your pregnancy diet. In addition to providing protein, these foods also supply iron, and vitamins B-6 and B-12. But meat salads purchased at the grocery store, such as ham, chicken or seafood salad, are a potential source of the bacteria Listeria. This bacteria is very concerning during pregnancy because it can lead to stillbirth, preterm labor or illness in your infant. If you like meat salads, it’s safer if you make them yourself at home.
6. Dairy Foods
Dairy Foods Is Necessary For A Pregnant Being. Dairy products include food items such as yogurt, cheese, and butter. A facility that produces dairy products is known as a dairy, or dairy factory. Dairy products are consumed worldwide, with the exception of much of East and Southeast Asia and also some parts of central Africa.
Dairy foods are an important source of calcium and vitamin D. Good choices include low-fat or nonfat milk and yogurt and low-fat hard cheese such as cheddar. You should not drink unpasteurized milk when pregnant because it might contain might contain Campylobacter, E. coli, Listeria or salmonella. Soft cheeses, such as Brie, feta or queso fresco, are made with unpasteurized milk and should also be avoided during pregnancy.
7. Dry Fruits
Dry Fruits – Little Bite of dry fruits is also require during pregnancy.
Dried fruit is fruit from which the majority of the original water content has been removed either naturally, through sun drying, or through the use of specialized dryers or dehydrators. Dried fruit has a long tradition of use dating back to the fourth millennium BC in Mesopotamia, and is prized because of its sweet taste, nutritive value, and long shelf life.
Seafood is a source of omega-3 fatty acids, which support fetal growth and development, and protein. But you should only eat low-mercury fish, such as shrimp, salmon, pollock and catfish, and eat no more than 12 ounces a week. Limit your intake of albacore tuna to no more than 6 ounces a week. You also need to avoid high-mercury fish such as shark, swordfish, king mackerel, and tilefish. High intakes of mercury affects your baby’s brain and nervous system development. All fish should be cooked to 145 degrees Fahrenheit. Undercooked or raw seafood, including sushi and raw oysters, may contain bacteria or parasites that can harm you or your baby. Raw shellfish is especially worrisome because it might contain Vibrio bacteria, which can be fatal.
Last Words –
Pregnancy is the only time in life when you’ll fall in love with someone you haven’t met. Congratulations.
Enjoy your pregnancy because it is the only time a woman can get away with burping and farting and a man can get away with blaming his wife for her irritable mood swings.