While pregnant, your baby is completely dependent on you for their nutrition. That’s why it’s time to make sure you’re making the best food choices for both yourself and your baby.
If you want to be and stay healthy while pregnant, make sure to eat a diet that includes lots of fruit and vegetables.
Here are some good ones that you’ll want to keep handy.
Avocado
Compared to other fruits, avocados contain more folate. They’re also a reliable source of these
vitamin C
vitamin B
vitamin K
fiber
choline
magnesium
potassium
There is speculation that avocados may alleviate nausea for some women, partially because of the high levels of potassium and magnesium found in these fruits.
Potassium also aids in relieving leg cramps, a common pregnancy symptom. Low potassium and magnesium levels are usually the culprit.
Pregnant women should consume high levels of choline to provide for their baby’s brain and nervous system. Lack of choline can lead to neural tube defects and lifelong memory impairment.
Berries
The following are some of the benefits to berries, such as blueberries, raspberries, strawberries, blackberries, and goji berries
carbohydrates
vitamin C
fiber
folate
These nuts also contain antioxidants like flavonoids and anthocyanins.
Carbs give you necessary energy, and easily pass through your placenta to nourish your unborn baby.
Eating mostly complex carbohydrates that are full of nutrition, like berries, instead of processed carbohydrates like doughnuts, cakes, and cookies, is important.
To make a nutritional meal or snack, whip up a smoothie that includes both bananas and berries.
Apples
High in fiber and a good source of vitamin C, apples also contain A, potassium, and prebiotic fiber, a form of fiber that nourishes the good bacteria in your gut.
To get the most nutritional value for your dollar, eat the peel, but first rinse it under lots of water.
For starters, apples are compact and can be put in many dishes, so buy them when you buy your groceries.
No matter how you choose to eat them, they’re great for diabetics and can help fight off heart disease. As always, consult your doctor before beginning any new eating plan during pregnancy.
Bananas
Bananas contain plenty of potassium and are a great source of vitamin B6, vitamin C, and fiber.
Constipation is very common during pregnancy. It may be caused by:
uterine pressure on the intestines
worry
anxiety
a low-fiber diet
iron in prenatal vitamins
To fight nausea, it might be helpful to eat more foods with potassium, like bananas. Research also shows that eating foods with vitamin B6, like some vegetables, may help, too.
Mangoes
Mango is a natural source of vitamin C and contains 100% of your recommended daily allowance of vitamin C.
Mangoes are also a great source of vitamin A. Deficiency in vitamin A at birth is linked to lowered immunity and an increased risk of illness, like diarrhea and respiratory infections.
A study found it’s possible to have too much vitamin A, according to a research review Trusted Source. It may be a good idea to moderate the amount of mangoes you eat in your pregnancy diet. You should also eat a variety of other fruits, as well.
Lemons
Lemons are also high in vitamin C. They can be taken as a stimulant for the digestive system and relieves the symptoms of constipation.
Take care to drink water or tea or to include them in recipes such as this one for Mediterranean lemon chicken.
It is recommended that you have no more than 6 pieces of fruit a day. That is why it is important to rotate fruit so you are not consuming too much of one thing. Vitamin C aids in healthy tooth and gums, which will be good for you and your baby.
Oranges
Oranges help maintain hydration, are a rich source of folate, or folic acid. Folate is a type of B vitamin that helps to prevent the formation of neural tube defects, which can affect the brain and spinal cord.
The American College of Obstetrics and Gynecology (ACOG) recommends 400 mcg of folic acid per day before you try to conceive, then at least 600 mcg per day while pregnant.
Furthermore, oranges are a great source of vitamin C. Vitamin C is an antioxidant that prevents cell damage. That said, drinking grapefruit juice helps your body to absorb iron.
On top of tasting amazing, these little vitamin bombs pack quite the nutritional punch.
During pregnancy, how much fruit should you eat?
A health care professional might suggest two to four servings of fruit and four to five servings of vegetables per day.
There are various measurements, but on average, one serving of fruit is about-
a medium-sized piece of whole fruit
cut one cup of fruit into pieces.
If you want the best results from vegetables, one serving is all you need –
the portion is either one and a half cups of raw or cooked vegetables.
half a cup of vegetable juice or juice drink
add 1 cup of greens (e.g. spinach) to the recipe.
In general, 100% fruit juices aren’t as nutrient-dense as fresh ones.
Dried fruit is an alternative for those who have time for nutritious food during the day. Just remember that dried fruit is not as nutrient-rich as fresh fruit and often higher in calories and sugar.
The safe way to eat fruit
If possible, choose fruit that hasn’t been treated with chemical pesticides and fertilizers. But remember that choosing not to eat fruit is not a better alternative than eating a fruit with chemicals.
Keep these tips in mind to decrease your risk of pesticide residue or bacterial contamination
- Make sure to thoroughly wash fruit, even if it says pre-washed on the label.
- Avoid bruises as they can be breeding grounds for bacteria.
- Take care to only drink pasteurized or boiled fruit juice.
- If you must buy precut melons, consume them as soon as possible or use the least exposed parts.
- Always store fruit in the refrigerator, but never next to raw meat.
