The needs regarding food are well-known but there is need to know what kind of food to eat during pregnancy. It is known that there are certain categories that are a big no-no, such as caffeine, alcohol and soft cheese. On the other hand there are also some categories that you should most certainly include in your nutrition.
Protein is the food to eat when pregnant
Your needs regarding protein are slightly higher while pregnant than before or after pregnancy. This is the most important nutrient when it comes to cell growth and development as the proteins are the basis of life.
Since they are involved in just any cell function, you have to make sure to get the right amount. The food to eat during pregnancy includes lean meats, fish, poultry, eggs, nuts, beans and tofu.( pregnancy diet )
Carbohydrates
Women that are on a diet are afraid of them, but they represent an important part of nutrition. These are the main source of energy of the body because they can be burned very fast.
On the other hand there are proteins and fats that need to be broken down into components before they can be turned into energy.
The food to eat when pregnant includes lots of fruits and vegetables, cereals, pasta, rice, potatoes and also bread.
Fats
These are also foods to eat during pregnancy but as it has been mentioned before they have to be broken down before turning into energy, but they are still an important energy source. Nonetheless not all the fats are of the same kind.
When being pregnant you should have an intake of polyunsaturated fatty acids that help the neurodevelopment of the baby. Trans-fatty acids are known to be part of the bad fats, so they aren’t the food to eat during pregnancy. Keep in mind that fats should make up less than 30% of the daily food intake.
Fish has also been mentioned as a source of proteins, but in the same time it comes with omega-3 fatty acids that are helping with the brain development of the baby. Still there are some kinds of fish that have a mercury content that could have a negative effect on the baby. Other sources of good fats include olive oil, nuts, avocado and seeds.
Pregnant women have certain needs regarding food to eat during pregnancy and they need a diet high in folic acid, calcium, vitamins B6, C and D, copper, zinc and iron.
Folic acid
This is the most important element in the food to eat when pregnant because it helps with the development of the brain and the nervous system of your baby. This element is often included in the prenatal vitamins, but you could also include it in your diet. The food to eat during pregnancy includes dark green leafy vegetables, liver, whole grains, dried beans, peanut butter, peas and asparagus.
Iron
It is known to be the building block of blood. This is an important element from the food to eat when pregnant because the little one will need a stock of it for future use. So having some spinach and other leafy greens included in your diet is a very good idea.
