THE ESSENTIAL HEALTHY FOODS DURING PREGNANCY.

One should eat foods that are nutritious so that the baby can be strong and healthy. There are some benefits of eating healthy for pregnant women;

1. Healthy diet diminishes the risk of pregnancy complications- Pregnant women are susceptible to various complications during pregnancy such as gestational diabetes and high blood pressure. A healthy diet ensures that you keep complications at bay like blood pressure, weight issues and maintain blood sugar levels. Healthy foods also help in preventing or treating pregnancy troubles such as leg cramps and morning sickness which are common to pregnant women. Foods rich in proteins, complex carbohydrates and healthy fats lessen and prevent these type of such troubles.
2. Healthy foods provide a healthy start for the baby when born- Everything that one eats can influence the health of the baby either positively or negatively in the development of the baby. Having a poor diet influences the taste of foods of the baby as they will continue having the same interest in eating the unhealthy diet that you were used to before they were born. This may also put them at the risk of being obese or getting serious illnesses such as diabetes.  If you eat a nutritious foods during pregnancy, the baby will develop well the habit of eating nutritious foods will stay with them in all through their life.
3. Nutritious foods lessen the incidences of birth defects- When you expose your baby to certain foods with dangerous chemicals and those that lack nutritious value may cause birth defects of the baby. When the baby lacks foods with folic acid has been associated with high rates of birth defects like spina bifida. One should strive to eat natural foods and desist from processed types of foods to steer clear of unsafe substances. One is advised to get healthy prenatal vitamin to make sure that the baby gets important nutrients folic iron and folic acid.
4. Healthy eating guarantees healthy weight for the baby- Healthy weight for the baby is important as it helps the baby avoid health problems and some potential severe complications. Low birth weights for the baby can lead to a a whole lifetime health complications for the baby and even sometimes disabilities. One should ensure that they eat nutritious foods with appropriate calories that can stimulate a healthy weight for the baby.

Types of healthy foods during pregnancy

1. Sweet Potatoes.

This type of food is not only sweet but also has nutritional value. They are very delicious and can be cooked in numerous numbers of weights thus one cannot have an excuse of not eating sweet potatoes. They are great sources of nutrients like carotene and also contain a compound that is usually converted into vitamin A in the body. The vitamin A is vital for the development of the baby. One should also check the vitamin that are provided by animal sources like meats than when in excess is toxic.  Sweet potatoes contain beta carotene and fiber that is important in metabolism.

• Legumes.

There are different types of legumes that are important during pregnancy like peas, lentils, beans, soybeans, chickpeas and peanuts. Legumes are a great source of vital nutrients such as fiber, iron, proteins, calcium and folate which the body needs especially during pregnancy. Folate is one of the important types of B vitamins (B9) which is needed by you and the baby most importantly in the first trimester or before. One should add legumes to their diet as it will help in providing the body with folate.

• Dairy Products.

One needs extra proteins and calcium during pregnancy so as which is needed by the baby. One should ensure that they take dairy products like cheese, milk and yoghurt. They usually contain high quality proteins like whey and casein. Dairy products are rated as one of the greatest sources of calcium while also providing B vitamins, magnesium, phosphorous and zinc. When one can obtain different types of yoghurts, they should opt for Greek yoghurt as their levels of calcium is higher compared to other dairy products which are beneficial to both the mother and the baby. If you are lactose intolerant, one can use probiotic yoghurt with advice from the doctor.

• Eggs.

Eggs are very important during the pregnancy period as they contain a little bit of every nutrient that you and the baby need. Eggs usually contain high amounts of calories, fats, vitamins, minerals and high quality proteins. Eggs are usually one of the best sources of choline which is important during pregnancy as it helps in the development of the brain of the baby.

• Lean meat.

Lean beef is rich in high quality proteins, iron, choline and some B vitamins which are usually required in high amounts when one is pregnant. This food is important to the red blood cells as it uses iron as a part of hemoglobin hence making iron a vital mineral. This type of food that is required in the third trimester in pregnancy. When one has low levels of iron during their early and during mid-pregnancy may lead to iron deficiency anemia. This may cause the baby to have low birth weight which leads to various health complications of the baby. A regular eating of lean red meat may assist in increasing the amount of iron that one gets from food. One is advised to combine foods rich in vitamin C with iron rich foods like lean meat for increased absorption by the body.

• Broccoli.

 Broccoli is packed with lots of nutrients which are required during pregnancy like calcium and folate. They also contain other nutrients such as fiber and also antioxidants that fight or prevent diseases. They are also a great source of vitamin C that is needed to absorb iron quickly when it is ingested in the body.

• Leafy greens.

Leafy greens like spinach have high levels of iron and folate. One can also eat kale and turnip greens which are a good source of calcium. One should mostly opt for dark greens as they have high levels of vitamins.

• Salmon.

Salmon is an important component of healthy life for the mother and baby. They contain the an essential nutrient called omega-3 fatty acids which has loads of benefits. They build the eyes of the baby, the brains and also increase gestational length.Note: It is important to eat healthy foods for everyone. Pregnant women are a special case as they need to maintain their health and that of the unborn baby. The unborn baby is vulnerable hence all the nutrients that the mother can provide to the unborn baby are very vital for the baby