Foods to eat during Pregnancy - What Should I Eat During My First Trimester - 13 Foods for Pregnancy

During Pregnancy, your body needs additional nutrients, vitamins, and minerals. Here we will discuss 13 highly nutritious foods to eat when you’re pregnant.
#Foods_to_eat_during_Pregnancy #first_trimester_foods

✅ 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.,

✅ Legumes,

This group of food includes lentils, peas, beans, chickpeas, soybeans, and peanuts (aka all kinds of fabulous recipe ingredients!).,

Legumes are great plant-based sources of fiber, protein, iron, folate, and calcium — all of which your body needs more of during pregnancy.,

✅ Sweet potatoes,

Sweet potatoes are not only delicious cooked about a thousand ways, but they’re also rich in beta carotene, a plant compound that is converted into vitamin A in your body.,

Vitamin A is essential for a baby’s development. Just watch out for excessive amounts of animal-based sources of vitamin A, such as organ meats, which can cause toxicity in high amounts.,

✅ 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.,

✅ 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.,

✅ Broccoli and dark, leafy greens,

No surprise here: Broccoli and dark, green vegetables, such as kale and spinach, pack in so many of the nutrients you’ll need. Even if you don’t love eating them, they can often be squirreled into all kinds of dishes.,

Benefits include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium. , They’re a bonanza of green goodness.,

✅ Lean meat and proteins,

Lean beef, pork, and chicken are excellent sources of high-quality protein. Beef and pork are also rich in iron, choline, and other B vitamins — all of which you’ll need in higher amounts during pregnancy.,

✅ Berries,

Berries hold a lot of goodness in their tiny packages like water, healthy carbs, vitamin C, fiber, and antioxidants.,

Berries have a relatively low glycemic index value, so they should not cause major spikes in blood sugar.,

Berries are also a great snack, as they contain both water and fiber. They provide a lot of flavor and nutrition, but with relatively few calories.,

✅ 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.,

✅ 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.,

✅ Dried fruit,

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.,

✅ Fish liver oil,

Fish liver oil is made from the oily liver of fish, most often cod. It’s rich in the omega-3 fatty acids EPA and DHA, which are essential for fetal brain and eye development., Supplementing with fish oil may help protect against preterm delivery and may benefit fetal eye development.,

Fish liver oil is also very high in vitamin D, of which many people don’t get enough. It may be highly beneficial for those who don’t regularly eat seafood or supplement with omega-3 or vitamin D.,

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

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