10 pregnancy foods to eat for baby

10 Frugal Foods to Eat for a Healthy Pregnancy and Baby - My Life ...

There is nothing like finding out you're pregnant to encourage better eating habits. After all, your body is going through major changes, and both you and your baby need a full dose of vitamins and nutrients to stay well and strong. But what is considered a healthy diet for pregnancy? Do not worry-we got you covered. Here are the 10 best foods to eat when pregnant, and why

What it has :. Do you like them fried, scrambled, poached or served as an omelet, eggs are the gold standard for prenatal protein. They also happen to be a good source of folate, iron and choline

Why it's good for both of you. Not only eggs is relatively cheap, versatile and convenient source of protein, but they contain choline too. Ever heard of the latter? Choline is critical to fetal brain development and reduces the risk of neural tube defects, such as spina bifida. But to reap the benefits, you have to eat everything, because choline is contained in the yolk (so forget the egg-white-only orders). Bonus: Give baby a brain boost by buying eggs enriched with omega-3

What it has :. Do not just keep these people for potatoes Thanksgiving-sweet full of nutritious fiber, vitamin B6, potassium (even more than bananas have!), Vitamin C and iron, as well as copper and beta-carotene

Why is it good the both of you. Sure, other foods on our list offer the same nutrients, but we're singling out sweet potatoes for their beta-carotene, an antioxidant that change your body to vitamin A. And as you may recall, vitamin A plays an important role in the development of baby's eyes, bone and skin. This orange potatoes are also a great way to meet your iron quota, and also contains copper, a mineral that helps your body absorb iron. So swap in sweet potatoes for your usual sides; they're great mashed, baked or french-fries (um, yum!)

What they got. This crunchy (and convenient) snack full of healthy fats (including those brain-boosting omega-3 which has been mentioned earlier), protein, fiber and various vitamins and minerals. Plus, noshing on nuts will help make a dent in the 350 milligrams of magnesium you're supposed to get preggers now that you're

Why they're good for you both. Chewing on a magnesium- rich foods help reduce the risk of premature labor and assist in the development of the baby's nervous system. A cup of sliced ​​almonds contains almost 250 mg of magnesium, so keep savings in your bag for convenient prenatal power snack. Cravings control: If you feel like a bottomless pit these days, try noshing on the pistachio shells. They have a little less magnesium (150 mg per cup), but they take longer to eat, giving your body more time to register that it is full

What they got .: If you are not a big meat eater (or at all), beans and lentils are a great source of protein and iron, as well as folate, fiber and calcium. And nuts (especially baked goods) is also filled with zinc

Why they're good for you both. Nuts boast a group of mineral-friendly baby- and mother found in animal products, so they're a great option for vegetarian and vegan moms-to-be. Nuts are also rich in zinc, an essential mineral that is associated with a lower risk, low birth weight and prolonged labor. Nuts upset your stomach? Other major sources of zinc such as meat, chicken, milk, cereal, cashews, peas, crab and oysters (just do not eat them raw!).

What it's got: Sure, you know it is a source of protein, but lean beef and pork are also packed with vitamin iron and B

Why is it good the both of you. Your body needs more protein now (about 25 extra grams a day) to help babies grow and to ensure that the muscles develop properly. The same goes for iron: Not enough of this mineral can interfere with infant growth and increase the risk of premature birth and low birth weight. Iron is important for the mother, too-it was necessary for the formation of red blood cells (to prevent anemia). During pregnancy, your blood volume increases, so you'll need for your iron intake (to about 27 milligrams per day). Bonus:. Meat supply large doses of vitamin B6, which helps the growth of the network and the baby's brain when easing the mother, and B12, which helps maintain healthy nerve and red blood cells

What it's got: Down a glass OJ in the morning to fill up on folate, potassium and, of course, vitamins C

Why it's good for both of you. You may have himard much buzz about folate and (the synthetic form that you get in supplements and fortified foods), and with good reason: It is a nutrient needed to prevent certain birth defects early in pregnancy, and to ensure a healthy pregnancy after that, so try to get the recommended 400 micrograms a day. The potassium in OJ is important for keeping your muscle function, metabolism and overall health in check. Such as iron, pregnant women need to consume more potassium as their expanding blood volume. And as you already know, the orange juice is a good source of vitamin C, which, in addition to fighting colds, helps your body better absorb iron and make both you and the baby healthy teeth and bones.

You can also get your vitamin C from broccoli, tomatoes, strawberries, red peppers and a variety of citrus fruits, including another prenatal power food: mango, which is packed with more than 20 different vitamins and minerals. Bonus:. Choose OJ fortified with vitamin D, which improves blood circulation in the placenta and aids in the absorption of calcium so that the baby will have stronger bones

What it gets: Surprise! plain yogurt actually contains slightly more calcium than milk. Plus, it's got the bone-building nutrients essential, including protein, vitamin B and zinc

Why it's good for both of you. Calcium is essential for maintaining healthy bones and teeth and helps the baby to develop it, and skimping on this key nutrient could put you both at risk. pregnant women should get 1,000 mg of calcium a day to reduce the risk of low birth weight and premature birth. If you come up short amount of calcium, your body will take the baby needs calcium from your bones, putting you at greater risk for osteoporosis later in life. Bonus: Snack on Greek yogurt topped with fruit for double the protein (and fiber) punch

What it gets: .. Those oats are filled with fiber, protein and vitamin B6 < / p>

Why it's good for both of you: Start your morning off right with a nice big bowl of oatmeal. grains are great for keeping your energy level, especially if morning sickness has you feeling a bit drained. Plus, all that fiber will help with another pregnancy pleasantry :. But the benefits do not just stop with the mother. This convenient breakfast dish (yep, instant kind is great too!) Also contains protein and vitamin B6, both essential for infant development. Bonus:. Look for fortified with iron, vitamin B and folic acid

What it's got: You must know these people will make the list. Chock-full of antioxidants and nutrients, dark-green vegetables-including spinach, asparagus, broccoli and kale-should be on everyone

Why it's good for both of you. Super is very important to moms- to-be and the developing baby. That's because, in addition to all the antioxidants, leafy greens supply calcium, potassium, fiber, folate, and vitamin A. Not exactly craving asparagus or spinach? Oranges are also a good source of vitamins A

What it has :. Fish oil is an excellent source of omega-3 fatty acids and protein Why it's good for both of you: Forget about preordering Baby Einstein DVD for -only incorporate salmon into your diet over the next nine months. omega-3 fatty acids (aka DHA and EPA) in the fish brain help the baby to develop, and the higher levels of DHA in newborns have even been associated with higher IQ, motor skills developed and neurological problems are fewer in later. Omega-3 is good for the development of the baby's eyes, too, and salmon is also a source of lean protein for the mother-to-be. Worried about seafood? Salmon is low in mercury and considered safe for pregnant women, but limit your intake of two to three servings of four ounces or less each week to be safe. Just did not feel the fish now? Snack walnuts and almonds

Bump experts :. Elizabeth Ward, RD; Maria Pari-Keener, RD, founder of Mother's Health Matters, a NYC practice of offering prenatal and postnatal counseling.

Updated December 2017

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