Best Foods a Pregnant Woman Should Eat

There are top foods a pregnant woman should eat to have immediate effect on the baby.

Can the child within my womb taste everything I eat? is the one question that most pregnant woman have on their mind. The answer is “Yes!” It is usually in the 21st week of gestation that this particular development happens. The growing infant begins to gulp down a few ounces of the amniotic fluid on a daily basis.

In addition, the fluid actually has flavors from the food that mothers eat. This suggests that a newborn can definitely taste all food consumed by a mother. It makes a lot of sense, despite the fact that it can seem unusual.

You might be wondering what the baby can taste at this point. Of course, the infant won’t know what you are eating precisely if you have your favorite fried rice. But among other flavors, he or she will be able to taste the sweetness of the veggies and the saltiness of the soy sauce.

This indicates that the infant is roughly catching up on the various tastes the world has to offer. This is what’s so exciting about eating while pregnant. Babies are known to enjoy the taste of sweetness and may express their enthusiasm when you consume anything sweet. On the other hand, if you consume something spicy, you can feel the effects right away.

Here, we bring you some of the best foods a pregnant woman should eat that may have an immediate effect on your baby:

1. Dairy Products

During pregnancy, you need to consume extra protein and calcium to meet the needs of your growing little one. Dairy products like milk, cheese, and yogurt should be on the docket.

Dairy products contain two types of high-quality protein: casein and whey. Dairy is the best dietary source of calcium, and provides high amounts of phosphorus, B vitamins, magnesium, and zinc.

Yogurt, especially Greek yogurt, contains more calcium than most other dairy products and is especially beneficial. Some varieties also contain probiotic bacteria, which support digestive health.

2. Salmon

Smoked on a whole wheat bagel, teriyaki grilled, or slathered in pesto, salmon is a welcome addition to this list. salmon is rich in essential omega-3 fatty acids that have a host of benefits.

These are found in high amounts in seafood, and help build the brain and eyes of your baby and can even help increase gestational length.

But wait: Have you been told to limit your seafood intake due to the mercury and other contaminants found in high mercury fish? You can still eat fatty fish like salmon.

Here are the high mercury fish to avoid:

  • swordfish
  • shark
  • king mackerel
  • marlin
  • bigeye tuna
  • tilefish from the Gulf of Mexico

3. Eggs

Those incredible, edible eggs are the ultimate health food, as they contain a little bit of almost every nutrient you need. A large egg contains about 80 calories, high-quality protein, fat, and many vitamins and minerals.

Eggs are a great source of choline, a vital nutrient during pregnancy. It’s important in baby’s brain development and helps prevent developmental abnormalities of the brain and spine.

A single whole egg contains roughly 147 milligrams (mg)Trusted Source of choline, which will get you closer to the current recommended choline intake of 450 mg per dayTrusted Source while pregnant (though more studies are being done to determine if that is enough).

4. Orange Juice

Do you want to see your little footballer mastering his awesome kick? Try and have some orange juice. Not only does it have natural sugar, it has vitamin C present too. The orange juice will keep your baby healthy.

5. Whole grains

Unlike their refined counterparts, whole grains are packed with fiber, vitamins, and plant compounds. Think oats, quinoa, brown rice, wheat berries, and barley instead of white bread, pasta, and white rice.

Some whole grains, like oats and quinoa, also contain a fair amount of protein. They also hit a few buttons that are often lacking in pregnant people: B vitamins, fiber, and magnesium.

6. Bring On The Spice

When you are pregnant, you shouldn’t be afraid of spicy food. Obviously, don’t overdo it! You need to protect both your taste buds and your digestive system, right? It’s not a terrible idea, though, to try the spicy meal sometimes to see how your child responds.

7. Dry Fruits For Some Kicks

Dried fruit is generally high in calories, fiber, and various vitamins and minerals. One piece of dried fruit contains the same amount of nutrients as fresh fruit, just without all the water and in a much smaller form.

One serving of dried fruit can provide a large percentage of the recommended intake of many vitamins and minerals, including folate, iron, and potassium.

Prunes are rich in fiber, potassium, and vitamin K. They’re natural laxatives and may be very helpful in relieving constipation. Dates are high in fiber, potassium, iron, and plant compounds.

However, dried fruit also contains high amounts of natural sugar. Make sure to avoid the candied varieties, which contain even more sugar.

Although dried fruit may help increase calorie and nutrient intake, it’s generally not recommended to consume more than one serving at a time.

Try adding a small portion to a trail mix with nuts and seeds for an on-the-go protein- and fiber-filled snack. Your baby may feel charged up too. The extra energy might make him/her feel more active. So, you may want to prepare yourself for an extra kick.

8. What About Mexican?

Let us warmly welcome you back to the lovely spice country! Your infant will undoubtedly learn how to handle hot food with this one. Your infant might be able to enjoy the milder form of whatever you’re consuming without being afraid of the powerful fragrance. In fact, there is a rumor that the hot food may give your child hiccups. This idea seems so sweet, doesn’t it?

9. Carrots All The Way!

It’s been believed that newborns start to prefer particular flavors even while still inside their mother. And, given how healthy carrots are, it is worth a shot to add carrots to any food preparation. Your baby might just develop a liking for this super-healthy food!

10. Avocados

Avocados are an unusual fruit because they contain a lot of monounsaturated fatty acids. This makes them taste buttery and rich — perfect for adding depth and creaminess to a dish.

They’re also high in fiber, B vitamins (especially folate), vitamin K, potassium, copper, vitamin E, and vitamin C.

Because of their high content of healthy fats, folate, and potassium, avocados are a great choice during pregnancy (and always).

The healthy fats help build the skin, brain, and tissues of your little one, and folate may help prevent neural tube defects, developmental abnormalities of the brain and spine such as spina bifida.

Potassium may help relieve leg cramps, a side effect of pregnancy for some women. In fact, avocados contain more potassium Trusted Source than bananas.

11. Dark Chocolates

The high sugar content may energize your infant. And, you might get those bonus kicks that you eagerly look forward to. Your infant might also detect the little bitterness. giving another flavor to his or her palate in the process. Throughout it all, enjoy that delicious dark chocolate!

12. Water intake on foods a pregnant woman should eat

Say it with me: We all have to stay hydrated. And pregnant folks especially. During pregnancy, blood volume increases by about 45 percentTrusted Source.

Your body will channel hydration to your baby, but if you don’t watch your water intake, you may become dehydrated yourself.

Symptoms of mild dehydration include headaches, anxiety, tiredness, bad mood, and reduced memory.

Increasing your water intake may also help relieve constipation and reduce your risk of urinary tract infections, which are common during pregnancy.

General guidelines recommend that pregnant women drink about 80 ounces (2.3 liters) of water daily. But the amount you really need varies. Check with your doctor for a recommendation based on your specific needs.

Keep in mind that you also get water from other foods and beverages, such as fruit, vegetables, coffee, and tea.

Pro tip: Try keeping a reusable water bottle on hand so that you can quench your thirst throughout the day

The takeaway on foods a pregnant woman should eat

Your growing baby is just waiting to slurp up all those nutrient-dense foods from a well-rounded eating plan of whole grains, fruits and veggies, lean proteins, and healthy fats.

There’s a whole world of delicious options that give you and your baby everything you’ll need. Keep your healthcare team informed of your eating choices and let them guide you on a plan with any necessary supplements.

This list should be a good start towards a healthy, well-nourished pregnancy.

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