When you’re pregnant, you can end up craving foods regardless of whether they’re healthy or not. Then there’s the fact you’re eating for two so the temptation to snack can be at an all time high. However, cravings and an increase in appetite can do you and your unborn baby good – but only if you’re eating the right foods. GLAMOUR spoke to nutritionist and author of Your pregnancy nutrition guide: What to eat when you’re pregnant , Henrietta Norton, to find out what the top foods are to eat during pregnancy. To ensure you and your unborn child are getting the most nutrients and minerals you can, stock up on these essentials now.
1 Quinoa
An incredibly healthy, easy and filling grain that’s packed full of magnesium and fibre, quinoa will help sustain your energy levels and keep you fuller for longer. It also happens to be one of the only plant foods that are a complete protein and contain all nine essential amino acids. Amino acids can’t be made by your body so eating this, whether it’s in salads or as a pasta or rice replacement, is a great way to ensure you and your child are getting the vital amino acids you need.
2 Avocado
Avocado will provide you with folate, B vitamins and vitamin E. Folate, or folic acid, helps to ensure your baby’s spine and brain develops correctly. When it comes to B vitamins, avocados contain all of them with the exception of vitamin B12. B vitamins have countless health benefits, from easing digestion and boosting the immune system to encouraging body development and red blood cell production, and helping to get rid of free radicals. The proof’s all there – avocado is a superfood for both of you! Enjoy it in a smoothie, salad, on toast, in a sandwich or as a dip.
3 Brown rice
Brown rice will provide you both with folate, calcium, magnesium, zinc, iron and protein. These nutrients, minerals and proteins are essential for production, repair and function.
4 Pumpkin seeds
A rich source of zinc, magnesium, protein and fibre, pumpkin seeds contain all the vitamins and nutrients vital for the health and development of you and your baby. Buy packets of pumpkin seeds to snack on the go or sprinkle over your salad or meals.
5 Sunflower seeds
Much like pumpkin seeds, sunflower seeds have a wealth of benefits to offer. You’ll receive a vitamin C, magnesium, protein and fibre boost by incorporating them into your diet. Add to breakfast cereals and porridge, baked in bread, or eat with hot and cold dishes.
6 Almonds
A versatile nut that can be used in countless sweet and savoury dishes. They’re also great in smoothies and are incredibly filling. Because they contain calcium, magnesium, zinc, folate, B vitamins, vitamin E, protein and fibre, almonds are one of the best ingredients to get the many vitamins and nutrients you need in one serving.
7 Brazil nuts
Selenium, a mineral naturally found in soil, contains antioxidants that help fight disease and also helps the thyroid function at a healthy level – perfect if you suffer from fatigue. Luckily, brazil nuts contain one of the highest concentrations of selenium as well as vitamin E, magnesium, protein and fibre.
8 Eggs
For most people, eggs won’t be an introduction during pregnancy (who doesn’t love a scrambled egg on a Saturday morning with or without a child?) but what you may not know is that they contain loads of nutrients. Sure, protein is one of them, but eggs are also a good source of vitamins A, B12, D and K, and choline, iron and selenium.
9 Green leafy vegetables
Green leaves are simple to incorporate into your diet and are definitely worth it as they contain folate, magnesium, vitamin C and fibre. Whizz them up in your food processor, have a salad with your main meal or cook up some spinach and kale as a side dish.
10 Dried apricots
Delicious and healthy, dried apricots are a good way to consume natural sugars and they contain iron and beta-carotene, the yellow-orange pigment found in a range of fruits and vegetables. The antioxidant effects of beta-carotene alone are invaluable in helping your body’s immunity.
11 Chicken broth
A super soup that’s perfect for the chilly season, chicken broth contains all minerals, essential amino acids and protein your body – and your baby – needs. Add noodles and a few spices to make it extra yummy.
12 Lentils
A great base food, you and your baby will love them and the vitamins and nutrients they provide, namely folate, fibre and iron. Add them to stews, eat them in salads or use them as a pasta or rice substitute.
13 Natural plain yoghurt
By eating natural plain yoghurt, you’re providing your baby with all the B vitamins, calcium, magnesium, protein and beneficial flora it needs to develop. This flora, known as gut flora, increases your gut’s absorption of water, reduces the count of damaging bacteria and increases the growth of human gut cells.
Taken from GLAMOUR UK. Read the original here.
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