Expecting a beautiful, healthy baby is the dream of every newcomer to parenthood. As exciting as it can be, a healthy pregnancy requires a lot of planning – especially when it comes to nutrition. Eating the right foods during pregnancy is essential for proper nourishment of mother and baby. Read on to find out what to eat to ensure your growing bundle of joy gets the nutrition they need.

1. Nourishing the Growing Baby: Key Nutrients for a Healthy Pregnancy

It is crucial to have a healthy and balanced diet while expecting, to nourish both you and baby developing inside you. Proper nutrition is essential during pregnancy in order to not only help the baby grow, but help the mother cope with the changes both physically and emotionally. Below are seven essential key nutrients needed for a healthy Pregnancy:

• Folate
• Protein
• Iron
• Omega-3 fatty acids
• Calcium
• Magnesium
• Vitamin B12

Folate is absolutely necessary during pregnancy, as it helps develop the babies neural tube which eventually turns into the brain and spinal cord. Folate is naturally found in broccoli, spinach, legumes and other foods, but doctors recommend taking a supplement of at least 600 micrograms daily.

Another key nutrient during pregnancy is protein. Not only do you and your baby need protein for growth, but also to build antibodies which help fight off illnesses, and to produce hormones. Protein can be found in eggs, fish, dairy, and lean meats, as well as beans, nuts, and soy.

Iron is fundamental in helping develop the blood supply for your baby. Anemia, which is a lack of healthy red blood cells, is common during pregnancy and can lead to tiredness and poor growth. So it is especially important to get enough iron in the form of enriched foods, meat, and greens.

Omega-3 fatty acids are important for baby’s brain and eye development and can be found in fish like mackerel, salmon, and tuna. Vegetarians can get omega-3s from flaxseeds, soybeans, and walnuts.

In addition to calcium and magnesium, Vitamin B12 is important in making red blood cells. Vitamin B12 can be found in eggs, soy milk, and cheese.

Remember that many nutrients are beneficial for both you and baby, so seek the advice of your health care provider to find out more information and determine which supplements are best for you.

2. Eating for Two: 7 Essential Foods for a Healthy Pregnancy

The nine months of pregnancy bring with it many changes, one of which is a shift in eating habits. Although it’s tempting to give in to cravings, it’s essential to make sure you’re fuelling yourself and your baby with all the essential vitamins and minerals required for a healthy development. Here are 7 essential foods for a pregnant mom to include in her diet.

Lean Protein

• Lean beef
• Chicken
• Fish
• Eggs

Lean protein is a great source of energy and essential vitamins like niacin, B vitamins, and iron. These nutrients help to build muscles and keep your immune system healthy. Eating two to three servings of lean protein a day can help ensure both you and your baby are getting the protein needed for healthy development.

Fruits and Vegetables

• Leafy greens
• Bananas
• Oranges
• Strawberries

Fruits and vegetables are a great source of vitamins and minerals, like folate, potassium, and fiber. Eating a variety of nutrient-rich produce will help you reach your recommended intake of vitamins and minerals. Aim to consume four to five servings of fruits and vegetables each day.

Whole Grains

• Oats
• Brown rice
• Quinoa
• Whole wheat bread

Whole grain foods are packed with complex carbohydrates, which provide natural energy and essential vitamins and minerals. Their low glycemic index, which slows down the digestion process, can help prevent blood sugar spikes and cravings. Choose whole grain breads, cereals, pastas, and brown rice to get your daily recommended dosage.

Yogurt
Yogurt is a delicious source of protein and fat and it is packed with probiotics, which are important for gut health. Probiotics help your digestive and immune systems and are essential to ensure the health of your baby. Eating yogurt on a regular basis helps beneficial gut bacteria grow and protect your baby.

Legumes

• Beans
• Lentils
• Chickpeas
• Peas

Legumes are a great source of folate and protein and are also low in fat. They are a beneficial addition to any pregnancy diet because they make for a great source of energy and keep you fuller for longer.

Nuts and Seeds

• Walnuts
• Almonds
• Hemp seeds
• Pumpkin seeds

Nuts and seeds are an excellent source of healthy fats and are packed with nutrients like fiber and magnesium. They’re a great addition to salads, yogurt, or porridge and make for a tasty snack. Note that while nuts and seeds are healthy, they’re also high in calories, so don’t overindulge.

A healthy pregnancy diet starts with these seven essential foods. Eating a balanced diet rich in vitamins and minerals will provide your baby with the best possible start in life.

3. Staying Active and Eating Right: The Benefits of a Nutrient-Rich Diet During Pregnancy

Maintaining a healthy lifestyle while pregnant is essential to ensuring a healthy pregnancy for both expecting mothers and their babies. Eating nutritious meals and staying active has numerous long-term health benefits that can make a significant difference in the pregnancy journey. Here are some of the ways that eating right and staying active can positively affect your pregnancy:

• Improved Metabolism: Eating a nutrient-rich diet helps pregnant women maintain their energy and improves their metabolic rate. Eating wholesome, healthy meals that are packed with essential nutrients can help regulate blood sugar levels and provide the body with the essential micronutrients it needs.
• Weight Management: A well-balanced and nutritious diet can help pregnant women manage their weight safely and effectively. Eating foods that are high in protein, fiber and healthy fats can help them stay full and energized across the day, while avoiding unhealthy cravings.
• Reduced Risk of Gestational Diabetes: Eating nutritious foods early on in the pregnancy can significantly reduce the risk of gestational diabetes and other health risks. Eating leafy greens, lean proteins and complex carbs can help prevent the onset of diabetes and other pregnancy-related health risks.
• Improved Immune System: Eating a balanced diet and exercising regularly can help strengthen the immune system and prevent the onset of infections and illnesses. Staying hydrated and regularly consuming antioxidant-rich foods can help keep the immune system as strong as possible to ensure that expecting mothers stay healthy throughout the course of the pregnancy.
• Reduced Stress Levels: Exercise and eating healthy meals can help promote relaxation and reduce stress levels. Low-impact exercises such as swimming, yoga and walking can help keep stress and anxiety levels low while providing mothers-to-be with the physical activity they need.

Eating the right foods, staying physically active and drinking plenty of water are all key components of maintaining a healthy pregnancy. Eating nutritious meals, exercising regularly and getting enough rest can help expecting mothers stay healthy and vibrant throughout the course of their pregnancy and provide their baby with the best start possible.

4. Baby-Friendly Food Choices: Eating Healthy for Mother and Child

Pregnant mothers know that eating healthy is essential for their growing baby. But with excessive processed and fast food options readily available, it can be difficult making nutritious food choices. Fear not! Here are some simple, baby-friendly food choices mothers can make to ensure their babies get the required nutrients to the grow and develop healthily.

• Fruits and Vegetables – Pregnant women should snack on fresh fruits and vegetables. They’re packed with vitamins, minerals, and fiber which ensures mother and baby get the nutrients they need.
• Lean Proteins – Pregnant women should get two to three servings of protein a day, which should include lean proteins such as lean ground beef, chicken, and beans. These lean proteins provide essential amino acids and healthy fats.
• Whole Grains – Incorporate whole grains into meals as much as possible. Whole grains are full of essential vitamins, minerals, and fiber. They are also a good source of energy.
• Calcium-Rich Foods – Calcium is a critical nutrient pregnant women need to ensure their baby’s bones and teeth form properly. Eating calcium-rich foods such as milk, yogurt, and cheese is the best way to get calcium.

Pregnant mothers should also be sure to drink plenty of water. Hydration is important for both mother and baby and it helps pregnant women battle fatigue and nausea. Eating healthy while pregnant doesn’t have to be difficult. All it takes is a few simple changes to a woman’s diet for mother and baby to get the essential nutrients they need.

There’s also a variety of baby-friendly snacks mothers can have on hand for times when they don’t feel like cooking. Stock up on a few healthy snacks such as nuts, dried fruits, and whole-grain crackers. Each of these options are full of essential nutrients and are good alternatives to processed snacks.

Most importantly, pregnant women should listen to their body and don’t ignore it. When pregnant women feel themselves getting cravings, they should take it as a sign their baby needs something specific. Cravings should be taken as a signal on the specific nutrients the body and baby need.

Congratulations! Now that you know what to eat, you are that much closer to a healthy pregnancy and baby. Remember to listen to your body’s cravings while you nourish your little one and take care of yourself!