Top 10 superfoods for your pregnancy diet
If there was ever going to be a time to make the switch to a healthier lifestyle it’s got to be pregnancy! Your pregnancy diet can be so simple yet so effective in supporting your baby’s development.
Eating healthier foods will not only help provide you with the extra energy you need to manage the extra demands pregnancy places on the body, but also provide your body with the right baby-building nutrients that are imperative to the growth and development of your bub.
Eating for two is a common pregnancy catchphrase, but the truth is, eating for two can be damaging to your health and unnecessary.
During your second and third trimesters you will only need to consume an extra 300 calories a day. What’s important is what foods you eat to make those extra calories count nutritionally.
Let’s take a look at 10 Amazing Superfoods you should be including in your pregnancy diet.
1- AVOCADO
This delicious little gem really packs a punch when it comes to dosing you up on nutrients. With Vitamins C and B6 which are great for supporting baby’s tissue and brain development; Potassium, which helps to regulate your fluid balance; and Folate which is the naturally occurring form of folic acid, vital for your baby’s developing nervous system. Don’t go crazy though, as avocados are high in fat too.
2- BROCCOLI
Is rich in carotenoids – antioxidants that great for your baby’s developing eyesight; Potassium which regulates your blood pressure and fluid levels. Also packed with Vitamins A and C which transfer to your baby and help your body absorb other essential nutrients like iron.
3- BANANAS
This is such a versatile food that can easily be incorporated in your day in the form of a smoothie, sliced on toast or crackers. Its rich in Potassium and the amino acid tryptophan, which promotes good sleep. Try a small banana snack before bed.
4- SALMON
As well as protein and B vitamins, salmon contains the essential fatty acid – omega-3. This supports healthy brain growth and development of your baby’s vision. Try eating salmon for dinner, on a salad at lunch or made into yummy fish cakes for a small snack.
5- CHEESE
Its best to avoid unpasteurized or soft cheeses during pregnancy, but pasteurized hard cheese are a great daily addition to the pregnancy diet.
Containing calcium, phosphorus and magnesium, cheese can help strengthen your and your baby’s bones. Be careful though as cheese is also high in fat so be smart about how you chose to incorporate it. A small snack, grated over meals or in a salad where you can portion control.
6- EGGS
This has to be one of our favourites, why? Because its super easy and convenient to whip up an egg meal.
For breakfast lunch or dinner, eggs are wonderful pregnancy superfood because they are loaded with essential amino acids, vitamins and minerals. Eggs are rich in the mineral Choline, which is crucial for your baby’s brain development and helps improve memory.
7- BEEF
Iron is one of the hardest nutrients to absorb but also one of the most essential when pregnant. Many women are also iron deficient, so its important to find ways to include lots of iron rich foods in your diet as not all of it will be absorbed.
Lean cuts of quality beef can give you an iron boost which is especially helpful if you are feeling tired. Iron aids the transfer of oxygen to your baby and can prevent premature delivery.
Beef also contains easily absorbable forms of cell-building protein, zinc and b Vitamins.
8- BERRIES
As well as being an excellent source of vitamin C, berries are rich in antioxidants that help fight free radicals and prevent cell damage. These make a great snack or addition to your breakfast, smoothie or yogurt.
9- WHOLEGRAINS
Rich in fibre foods are great for helping ward off a common pregnancy complaint – constipation! Oats, wholemeal bread, pasta, rye bread, quinoa and brown rice are a wonderful way to help keep your digestive system moving along which can help you feel less bloated, suffer heartburn and constipation.
10- SWEET POTATO
Yummo, sweet potato! Full of fibre, folate, potassium and Vitamin C these delicious vegetables are a great pregnancy diet staple. Helping to boost your baby’s immunity, strengthen their bones, teeth and blood vessels, it’s no wonder this yummy versatile superfood has made the list. Try it as wedges, mashed, topped on salad or made into a range of bread free alternatives.
YUMMMMM…. WHO’S HUNGRY NOW?
Washing it all down with a cup of hot or chilled MaterniTea will help not only support your baby and your body but help ensure your keeping up with your daily required intake of water too. Hydration is so important for a healthy pregnancy.
