Sweet Potatoes- are enriched with beta-carotene, which is a plant compound that is converted into vitamin A in the body.
Vitamin A is important for growth, as well as for the cells and tissues. It is also important for the pre-natal development.
Pregnant women are generally advised to up their vitamin A by 10 to 40 %.
However, they are advised to avoid very high amounts of animal- based sources of vitamin A, which may cause toxicity when eaten in excess.
Therefore, beta-carotene is very important source of vitamin A for pregnant women.
Sweet potatoes are a great source for this. Around 100 to 150 grams of cooked sweet potatoes fulfills the entire RDI (Recommended-Daily- Intake).
DID YOU KNOW? Sweet potatoes contain fibre, which may increase fullness, reduce blood sugar spikes and improve digestive health and mobility.
Dairy Products- When pregnant you need to consume extra protein and calcium to meet the needs of your baby.
Dairy products contain two types high quality protein: Whey and Casein.
Dairy is best dietary source of calcium, and provides real high amounts of various B-vitamins, Magnesium and Zinc.
I wouldn’t consume yoghurt if I were pregnant, unless it was Greek yoghurt.
It contains more calcium than any other dairy product. Some varieties also contain probiotic bacteria, which support your digestive health.
DID YOU KNOW? People who are lactose intolerant may also be able to tolerate yoghurt, especially probiotic yoghurt.
Taking probiotics during pregnancy may reduce the risk of complications such as many types of diabetes and vaginal infections and allergies.
Salmon- is very rich in essential omega-3 fatty acids. It also made the “Are you eating these top 40 foods” (Click Here).
The majority of people, including pregnant women, are not getting enough omega-3 fatty acids in their diets.
Omega-3 fatty acids are essential during pregnancy.
Though I know this to be true, pregnant women are generally advised to limit their seafood intake to twice a week, because of the mercury and other contaminants found in fatty fish.
Now this has caused some women to avoid seafood altogether, which is just limiting the intake of the much needed omega-3 fatty acids.
DID YOU KNOW? Salmon is also one of the very few natural sources of vitamin D, which is often lacking in the diet. It is very important for many processes in the body, including bone health and immune function.
Eggs- to me is like the ultimate health food, as they contain little bit of almost every nutrient you need.
Large eggs contain about 77 calories, as well as high quality protein and fat. And also contain lots of Vitamins and minerals.
Eggs are a wonderful source of choline. Choline is essential for many processes in your body, including brain development and health.
A single whole egg contains roughly 111 or 113 mg of choline, which is about 25% of the RDI for pregnant women.
DID YOU KNOW? There are 10 reasons why eggs are good for you pregnant ladies (Click Here)
Avocados- I would say because of there high content of healthy fats and potassium, are a great choice for pregnant women.
The healthy fats help build the skin, brain and tissues of the baby.
Potassium may help relieve leg cramps, a side effect of pregnancy for some women.
DID YOU KNOW? Avocados actually contain more potassium than Bananas
Water- quite simply is important because of the increased blood volume during pregnancy.
Adequate hydration may also help prevent constipation and urinary tract infections.
DID YOU KNOW? Symptoms of mild dehydration are headaches, anxiety, tiredness and bad mood swings.
This list should be a good start towards a healthy and well-nourished pregnancy!
If you have any thoughts or questions then leave a comment below.
I cannot wait to share some more with you this year!
Until next time Ciao
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