For women, one of the most important times to prioritize nutrition and a healthy diet is when they are pregnant. While women can take supplements like Integrative Therapeutics from Supplement First, it’s more important to focus on what they consume and do throughout the day.
It’s fine to consume your favorite food, like pizza or Chinese takeout, once in a while, as long as you stick to dietary guidelines and eat more of the healthy stuff. Read on for a quick guide on what pregnant women should eat!
Daily Diet Requirements
Pregnant women should include these in their daily diet (at least):
- Five servings of fresh fruits and vegetables. One of those servings should be dark orange vegetables, then two servings of dark green leafy vegetables, and one serving of citrus fruits
- Six servings of whole-grain and enriched bread or cereals
- Three servings of milk products or nonfat or low-fat milk
- Two or three servings of extra-lean meats like a chicken without skin, fish, or cooked beans and peas
- Eight glasses of water
Furthermore, it’s important to avoid and limit caffeine, and to stop alcohol and tobacco, among other vices. While you can also take multivitamins from stores like supplementfirst.com, you should also look into what you consume to get as many necessary nutrients as appropriate amounts.
What Food to Eat
Other than the daily diet requirements mentioned above, we highly recommend adding these healthy foods into your diet to get enough nutrients for you and your baby.
- Dairy products
It’s important to consume extra calcium and protein to meet your and your little one’s needs. We recommend consuming milk, yogurt, and cheese. Some dairy products also have probiotic bacteria, which help with gut and digestive health.
For the lactose intolerant, there are other options, such as oat milk, almond milk, and the like.
- Legumes
Legume is a group of food including lentils, beans, chickpeas, peas, soybeans, and peanuts. These are plant-based sources of protein, iron, fiber, calcium, iron, and folate, all required for your pregnancy!
- Sweet potatoes
Sweet potatoes are rich in beta carotene, a plant compound your body converts into vitamin A. Vitamin A is crucial for the baby’s development, as long as you take it in proper amounts. You also get a lot of fiber and beta carotene from sweet potatoes, which can reduce blood sugar spikes, improve digestive health, and keep you fuller for longer.
- Salmon
Salmon is rich in omega-3 fatty acids, which provide a host of health benefits. They help build your baby’s brain and eyes, and they are also known to help increase gestational length.
You can find omega-3s in seafood as well, but salmon is a good source as it contains vitamin D for better bone health and immune function. Furthermore, you may need to avoid high mercury fish!
Wrapping It Up
Make sure you talk with your healthcare provider about any dietary changes and supplements to get what’s best for you.
