15 Must-Eat Super Foods for Pregnancy

Certain motherhood foods or super foods for pregnancy offer a big nutritional bang for each bite during your 9 month pregnancy diet for both you and your baby. We will help you with what to eat first month pregnancy,1st trimester of pregnancy diet, 6th month pregnancy diet & which fruits is good for pregnancy.  

Hitting the healthy 9 month pregnancy diet could be a cause of concern for a lot of women especially if your appetite hasn’t quite increased yet. Even if you are consuming an alphabet’s worth of vitamins and Minerals, the worry doesn’t go away about the best food for a pregnant woman with pregnancy food list. Try to include these nutrition-packed superstars into your daily diet, they pack plenty of nutrients into just a few bites and not too many empty calories! (which also you must enjoy from time to time 😊). These nutritional pregnancy superfoods come in handy especially when efficiency is a priority, as when you are nauseous, gaining weight too quickly or not gaining weight enough.  

Though all sorts of nutrients are important from the food in first month of pregnancy. The best  foods for pregnancy should be rich in vitamins and minerals that play a key role in supporting your baby’s growth and development, including: 

• Folic acid. Getting at least 600 micrograms per day during pregnancy reduces the risk for neural tube defects. 
• Iron. You need nearly twice as much iron during pregnancy, or 27 milligrams daily. The mineral is used to make more blood that carries oxygen to your baby. 
• Calcium. Aim for 1,000 milligrams daily. Calcium is key to helping your baby build strong bones, teeth, muscles and nerves. 
• Vitamin D. It helps the calcium do its job and keeps your immune system strong. You should get 600 IU daily. 

• DHA. An omega-3 fatty acid, DHA plays a role in your baby’s brain and eye development. You need 200 to 300 milligrams per day. 
• Iodine. The mineral promotes your baby’s brain and nervous system development. You should get 290 micrograms daily. 

Fulfilling and Keeping track of your nutritional needs during the first trimester diet can feel like a big task, but being mindful of picking the right foods for pregnancy as mainstays of your daily menu can help you cover most of your bases. (Along with taking a prenatal vitamin, of course.) 

Lentils 

There are many reasons to love lentils. Lentils are protein rich  foods for pregnancy, fiber, iron, and folate. They are also one of the easiest legumes to digest. Lentils are super-affordable and can be stored in the pantry. When you add lentils to a dish you are adding power. 

Lentils are fiber rich foods during pregnancy that keeps your digestive system going and thus help in keeping pregnancy-related constipation at bay. 

How to eat them: They cook up quickly, you can use them in a bunch of ways, and you can eat them hot or cold. You can make lentil soup with lots of veggies, sprout them and add broccoli during pregnancy to your salads with the best vegetable for pregnancy, stuff them in a parantha, and you can even make desserts out of them !! yes, that’s right!! Try processing dried lentils like chickpeas in pregnancy into flour and using them as a healthy and gluten-free alternative to other flours. Lentil flour can also be used in savoury dishes this way.  

Yogurt  

Pregnant women need a whole lot of calcium reserve as the foetus in their wombs uses this calcium to grow and develop their body structure. Yogurt is extremely rich in calcium and is a great way to build bones. 

Yogurt is also abundant in folic acid and proteins, the good bacteria in this diary product prevents stomach upset and yeast infections, thus soothing a pregnant woman’s tummy (just make sure it’s made out of pasteurised milk) Keep in mind to choose plain varieties over flavoured ones, since they are free of added sugars. 

How to eat it:  

Top it with berries, nuts, and seeds for a great breakfast or a filling snack. Add it to smoothies, stir it into overnight oats. Top hot oatmeal, protein pancakes, or whole grain waffles with a dollop of yogurt. Layer it with granola to make a creamy-crunchy parfait or use it in place of sour cream or mayo in dips, dressings or baked goods. You can also have buttermilk during pregnancy. Buttermilk during pregnancy also works the same as yogurt. 

Avocado 

Avocados are full of healthy fat which will help you up to your fat intake without all the “bad stuff”, they also include omega 3 and omega 6 fatty acids. Avocado benefits during pregnancy are incredibly advantageous for you and your unborn child. They are rich in fiber and magnesium which aids digestion and eases bowel movements, avocados are full of VitC and VitB6 which can alleviate the symptoms of morning sickness. They can also reduce the risk of Gestational diabetes and excessive weight gain. They can also treat anaemia because of the high levels of Iron in them.  

How to eat it:  

The good news is that the benefits of avocado during pregnancy are very versatile, you can add them into anything for healthy pregnancy diet plan. Avocado on a toast, guacamole, a smoothie, avocado salad with broccoli during pregnancy, stuffed avocado, avocado hummus, or as a topping!! 

Nuts  

Nuts contain important vitamins and minerals like zinc, magnesium, potassium, vitamin E. Nuts/ Dry fruits to be eaten during pregnancy are also rich in protein, fiber and healthy fats. Walnuts are rich in omega-3 fatty acids, and almonds are a great source of calcium. And peanuts are loaded with folate, all nuts are unique in their nutritional values and they can all fit in a healthy pregnancy diet. Easy to carry around as well for a quick pregnancy snack.  

How to eat them:  

Breakfast is a good time to go to Nuts! Add some in your cereal or yogurt to add crunch, replace your salad croutons with them or grind them and add to your favourite smoothie. 

Red bell peppers 

Red bell peppers are very high in vitamin C, which can help your immune system stay strong during your pregnancy.  

How to eat them:  

The crispy sweet crunch of a raw red bell pepper makes it a great on the go snack, toss it in a salad, dunk them in hummus or plain yogurt and you are good to go! 

Mangoes 

Mangoes are a great way to get your fill of vitamins like A, C and B6 needless to say they are delicious !! 

How to eat them:  

Eat it whole, dice it and add it to yogurt as a mid-meal snack, you can even enjoy a mango smoothie. 

Kale 

This cruciferous leafy green is a great choice that provides your baby with vitamins A, B, K and iron that help build their blood supply, and it can be enjoyed in a million different ways. 

How to eat it:  

You can add it into a Seasonal salad in Pregnancy, or Luxe bowl of Soup with plenty of kale ribbons; it can even turn up Our favourite baked pasta dishes a notch, you can even swirl it into scrambled eggs. Kale can be swapped for some of Starchiest carbohydrates Recipe, and it can be blended into delicious dressings and sauces. What's not to love?! 

Oats 

Oats in pregnancy contains vital nutrients and soluble fiber rich foods during pregnancy. Oatmeal is one of those foods for pregnancy that fill you up with healthy and long-lasting energy. In addition, overnight oats can be a delicious time-saver. It also delivers more than 30 per cent of your daily magnesium requirement. 

How to eat it:  

Oats Chilla, Oats Idli and Oats upma are some of the savoury options, you can even make some delicious oatmeal cookies to take care of the sweet cravings! Grind them in a food processor to make flour and use it in place of all-purpose flour for baking. 

Bananas

Insanely nutritious and a natural stress buster, banana during pregnancy is a great source of potassium and mineral promoting healthy blood pressure. Banana in pregnancy can also act as a complete meal as they are filled with good carbohydrates and can leave you feeling full. Instant energy boosters make them the most commonly eaten fresh yet best fruits for pregnancy. 

 How to eat it:  

If not a whole banana, try frozen banana yogurt, banana pancakes, banana muffins, or just dice the banana in a smoothie bowl or enjoy it with some peanut butter! You can also add apples to it as benefits of apple during pregnancy have Vitamin C and antioxidants.  

Sweet potatoes 

Sweet potatoes are a great source of plant-based vitamin A, an essential nutrient especially during the first trimester when your baby is developing different organs and body parts. These root vegetables are extremely high in mineral and vitamin content as compared to other veggies. They are also a great source of Vitamin C and help in the absorption of iron. 

How to eat them:  

You can do a carrot and sweet potato soup, bake them or grill them. You can also roast sweet potatoes to make oven fries. 

Dried Fruit 

Sometimes during pregnancy, you have cravings for certain snacks or foods for pregnancy. Dried fruits are a healthy choice when you want something sweet. Pregnant women should up their iron intake to ensure that they don’t develop anaemia during pregnancy, A handful of dried apricots contains around 10% of your daily iron needs. Add figs, dates, prunes to your diet (in moderation) they are a great source of energy. Just stay away from the candied ones and the ones that have added sugar in them.   

How to eat it: Add them to your porridge, try replacing sugar with dates, use them as a topping on your yogurt bowl, or have them with peanut butter or melted dark chocolate. 

Water 

If there is one magic health drink for pregnant woman that you need to stick to during pregnancy, then Water it is!! Staying hydrated is very important for you and it delivers nutrients to your baby via blood cells. So, keep sipping on that water especially during the last trimester as dehydration could trigger pre-term labour contractions. Water also prevents bladder infections and minimises swelling as it flushes out excess sodium from the body. 

Eggs 

Would you believe eggs pack in 12 vitamins and minerals!! Eggs are one of the few food sources of Vitamin D, which is essential for the bone and teeth health of your baby, and also reduces the risk of gestational diabetes, preeclampsia. Eggs are a great source of protein as well. They are expensive and easy to cook. 

How to eat them: 

Firstly, make sure that they are cooked thoroughly and are not runny. You can sprinkle diced hardboiled egg on top of a salad bowl, can also top off a veggie bowl with a poached egg, and of course, the old and lovely scramble is always a hit. 

Low Fat Meat 

The amino acids in protein are the building blocks of every cell in both your body and your baby's. High-protein foods for pregnancy also keep your hunger at bay by stabilizing your blood sugar, which is why you should aim for three servings (that's about 75 grams) of protein per day. 

If you are a non-vegetarian, low-fat meat is one of the best  foods for pregnancy. Its protein-packed, rich in iron, which plays a role in developing a baby’s brain, is also critical in helping your baby develop his red blood cell supply and support yours, too. 

How to eat it: Lean meat cuts like round, sirloin, chuck, and loin; ground meat with less than 15 per cent fat; pork tenderloin or loin chop; poultry like chicken and turkey; and lamb leg, arm or loin all fit the bill. A little goes a long way, so add your favourite cut to veggie-filled soups, salads and rice or noodle dishes. Finally, remember to cook your meat thoroughly. An internal temperature of 70 to 75 degrees Celsius is high enough to kill illness-causing bacteria like E. coli and Salmonella. 

Wild salmon 

While all types of fish have benefits to pregnant women, salmon is an especially good choice. Salmon is rich in omega-3 fatty acids, something Importance of Omega 3 & Omega 4 of. Omega-3 fatty acids are important during pregnancy. 

They keep your joints strong and healthy as you support your growing baby. They also How pregnancy food list helps  of your baby. Salmon is also a natural source of vitamin D. 

A Lack of vitamin D in the diet is a growing problem, getting more of it in your diet is a great way to stay healthy without increasing your risk of sun exposure. 

To make sure you’re getting healthy omega-3 fatty acids EPA and DHA, aim to eat salmon 2-3 times a week. By doing so you’re boosting your immune system, strengthening your bones, and providing the building blocks for your baby’s brain and eyes. 

How to eat it:  

Try roasting salmon filets and serving them over greens or rice. Enjoy alongside a sweet potato and steamed veggies, or pile flaked salmon on top of whole-grain bowls or salads. Just make sure that you buy it from a trusted source and that it's cooked well. 

Choosing foods for pregnancy can be tricky as you want to make healthy choices, but also need to satisfy your cravings and add a little joy to what can be an uncomfortable experience. You can also add giloy in pregnancy diet as it helps improve digestion and boost immunity. Nevertheless, good nutrition is vital to keeping you and your little one healthy. By fuelling your body well, you’ll ensure you provide your baby with all the nutrients & vitamins they need to grow healthily and happily.