Black Health

Advisable Foods for Pregnant Women

BY: DANIEL PETERSON

Being pregnant is a situation that comes along with not only joy but also requires a lot of keenness, more so on diets. And that is the sole reason why expectant moms need proper advice, on the proper feeding procedure.

While pregnant women are required to eat a diet rich in nutrients such as iron and calcium, they only need an extra 300 calories daily intake, during the 2nd and 3rd trimesters.

Just like any normal person, eat two snacks and three meals daily. This will help stabilize your blood-sugar levels and yield you with energy. The below diets, particularly, will provide you with extra nutritious boost for you and your forthcoming baby.

  • Lentils

Vitamin is essential for a healthy pregnancy–folate. A cup of lentils yields almost 60% of the daily required folate, for pregnant and breastfeeding mothers. Chickpeas and black beans are also great options.

  • Broccoli

A serving of Broccoli gives you calcium, folate, fiber, and iron— all essential for a healthy baby and pregnancy. Calcium is crucial for building your kid’s healthy teeth and bones, and also for heart and nerve development. Roasting broccoli is quick and easy, but you can cook it as well.

  • Salmon

Salmon is rich in omega-3 vitamin B12 and calcium, making it a perfect complement to your pregnant diet and to ensure proper development of your newborn’s nervous system. Fortunately, Salmon has little mercury compared to the other seafood options. Properly cooked (I recommend wild) salmon is the best. Just limit it to 12 ounces per a week.

  • Walnuts

These nuts are rich in omega-3s, elevating them to be the perfect snack for your newborn’s healthy brain development. In general, nuts are also sources of fiber and protein. You can roast walnuts alongside any spices of your choice, or you can even bake them into bread and still reap the gains. Two tablespoons of chia seeds–5 grams, or Two tablespoons of flax seeds–3 grams sprinkled on top of oatmeal or sprinkled in your smoothie provide the same benefit of brain-boosting.

  • Spinach

The daily recommendation of green iron is even much higher for expectant women (27 milligrams a day), as it’s essential for the oxygen transportation.

Spinach is Iron-dense, and has low calorie, making it the best option. Just a cup of spinach contains 6.4 grams. On your greens also add this spinach, or onion and optionally, finalize with an egg in every morning. Alternatively, kidney beans and even grass-fed beef also helps to fulfill your needs for irons.

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