Getting ready to be a new Mama is tough, considering you will fill your head with many questions about how to be ready to take care of a newborn. The thing you don't know yet is that you don't need to be thinking so far into it. Let yourself experience being a new mom day by day. You also might be thinking to yourself,
How am I going to eat more?
What should I be eating?
What are the right foods to buy?
Of course maintaining a proper diet while pregnant is important and you should consume the right foods, but don't drive yourself crazy over it. If you crave a donut, have one. If you crave french toast, have some. If you want that bowl of ice cream, enjoy it.
I wanted to share 10 foods that you can add into your everyday routine that will be beneficial to both you and your little bean:
- Avocados
- Eggs
- Broccoli
- Lean meats
- Salmon
- Yogurt
- Sweet potatoes
- Berries
- Oatmeal
- Dried fruits
It's important that your body receives additional nutrients, vitamins, and minerals. In fact, this is why it's good to take a prenatal. You may need to add an extra 300-500 calories per day, especially in your 2nd and 3rd trimesters. It does get easier to eat more until the last few weeks you think to yourself, "How can can my belly possibly get any bigger?" and chuckle a little because you know it will. The best part about eating extremely healthy during your pregnancy is that it will make it a lot easier to lose the weight after you give birth.
Now, I'd like to break up these 10 foods and explain the benefits of each one!
- Avocados - These are high in fiber and folate, also in vitamins like B, K, E, and C. This type of healthy fat can help to build the baby's brain, skin, and tissues of the fetus. Folate (which should be in your prenatal) helps with preventing neural tube defects. I like to add avocados to my rice bowls.
- Eggs - These contain almost every nutrient you need and are most important during your pregnancy. Eggs contain choline which is essential for brain development. Choline helps with preventing neural tube defects as well. A single whole egg generally contains about 113 mg, so if you have 2-4 eggs thats about 50-100% of the RDI for pregnant women.
- Broccoli - Very similar to eggs as far as their nutritional value. You can also consume dark leafy greens like kale and spinach (I personally don't like these two so I stuck to broccoli). Broccoli is good in supporting the immune and digestive system. TMI - but broccoli can help with constipation, and believe me, you will experience this more in your 3rd trimester. There have also been studies linking broccoli to reduced risk of low birth weight.
- Lean meats - These foods could include beef, pork, and chicken. Not only are these meats a good source of protein, but they are rich in iron, choline, and vitamin B. Pregnant women need more iron since their blood volume is increasing. You can also eat red meat if needed for more iron.
- Salmon - This is super rich in omega-3 fatty acids and normally is not in all prenatal vitamins. If you read my previous blog, I mentioned that the smarty pants contain omega-3's. This can help build the brain and eyes of your fetus. Generally, your doctor will recommend limiting fish to 2x a week especially because of the mercury content.
- Greek Yogurt - This contains more calcium and protein than other dairy products. Also, try to find one that has a probiotic bacteria since this can help with digestive health. People who are lactose intolerant may be able to handle a yogurt easier if it has a probiotic bacteria. Or you can find a probiotic supplement to take as this can reduce the risk of complications during pregnancy like preeclampsia, gestational diabetes, and allergies.
- Sweet potatoes - These are super rich in beta-carotene which converts to vitamin A in your body and is essential for growth. It is recommended to increase vitamin A intake by 10-40% especially through vegetables. The RDI is about 100-150 grams which is roughly 1 sweet potato. These are also another way to increase your fiber intake. (Personally, I like to add cinnamon on mine)
- Berries - These are considered good carbs and contain antioxidants as well as fiber and vitamin C. Vitamin C helps to absorb iron and is good for your skin and immunity. Berries should not cause a spike in blood sugar as they are low glycemic.
- Oatmeal - Oats contain a high amount of protein and are also considered good carbs. They are packed with fiber and vitamins. Oats are in the whole grain category and contain magnesium which is helpful in repairing body tissues during your pregnancy. These can also help prevent complications during pregnancy like preeclampsia and poor fetal growth development.
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Dried fruits - These contain high amounts of fiber and various vitamins and minerals. They are higher in calories so this can help with adding your 300-500 extra per day. Prunes and dates are the most beneficial as they are rich in fiber and potassium. I have actually read that dates can help facilitate cervical dilation and reduce the need to induce labor.
It is really easy to add these foods into your diet. If for some reason you are struggling to consume the recommended daily serving of fruits and vegetables, there is a supplement that I have been taking for a while. It's called Amazing Grass Superfoods and I get the Berry flavor! It's actually really good and does not taste like grass...You can get the 60 servings or 100 servings which makes it a little cheaper in the long run.