Food Guide For Pregnant woman

It's more important than ever to eat right now that you are expecting.

The best foods for pregnant women are, no surprise, great foods for everyone. But there are certain foods in particular that provide the nutrients you need to grow the healthiest baby you can


Check out Eat-smart tips for expectant mothers


1. EGGS
Eggs are cheap, easy, quick and versatile. Eggs are rich in chlorine, which promotes your baby’s overall growth and brain health. Amazingly an egg contains 90 calories, protein and more than 12 vitamins and minerals. During pregnancy your baby’s cell are growing at an exponential rate and every cell is made of proteins. And while eggs are high in cholesterol, they’re also relatively low in saturated fat, with only about 1 1/2 grams per egg.

"NOTE: Avoid eating raw or partially cooked eggs, vegetables, meats, un-pasteurized milk, soft mould-ripened cheese as they carry the risk of giving salmonella and listeria infections.

2.BEANS

Beans are good source of iron, folate, calcium, zinc, fiber and proteins of all the vegetables. Food that contains fiber tends to be rich in nutrients. When you’re pregnant, your gastrointestinal tract slows down, putting you at risk for Constipation and hemorrhoids. Fiber can help prevent and relieve these problems.

3.DARK GREEN, LEAFY VEGETABLES

Spinach, kale, Swiss chard, and other green leafy vegetables are loaded with vitamins and nutrients, including vitamins A, C, and K, as well as the all-important folate. They’ve also been found to promote eye health.

4.WALNUTS

Pregnant women’s are strongly advised to consume walnuts. Vitamin B complex and Vitamins such as folate, thiamin, riboflavin are essential for pregnant women. A handful of walnuts are a great choice for an on-the-run snack or an addition to a salad. While plant-based omega-3s don’t provide much of the DHA that will benefit your baby, they’re still good for both of you. Walnuts are also a good source of protein and fiber.

5.HEALTHY FRUITS AND VEGGIES

Eating plenty of green, red, orange, yellow, purple, and white fruits and vegetables ensures that you and your baby get a variety of nutrients. Each color group provides different vitamins and minerals. If you expose your baby to a variety of healthy fruits and vegetables in the womb, you’ll increase the chance that your baby will recognize and accept those flavors later on.

6. LOW FAT DIARY

It’s all about the calcium.Your baby needs it for his growing bones, and you need it to keep yours strong. This mineral also helps your muscles and nerves function, too. Non fat and low fat milk are healthier choices for pregnant women than reduced fat or whole milk which contain high amounts of saturated fat.

7. WATER

Drink eight cups a day, this help you and your growing baby build new cells, deliver nutrients, flush toxins, carries nutrients through your blood to your baby, and drinking plenty of fluids helps prevent dehydration. Water also helps prevent some common pregnancy problems such as constipation, haemorrhoids and bladder infections ie drinking water helps dilute your urine, which reduces your risk ofof infection.

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