When your pregnant, nourishing your body with as much goodness as you can is vital to keeping you and your little one as healthy as possible. Health is holistic, so being mindful of your diet, as well as making sure your getting the right balance of good nutrition, sleep and exercise will ensure your providing your baby with all the nutrients and vitamins it needs to grow happily . Including these foods in your pregnancy diet, will give you and your baby all the goodness you need.
1) Dried apricots
Dried fruit especially apricots are incredibly nutritious. Not only are they super easy to have in the house or in your bag as snack, they are a natural energy source. Instead of reaching for sugary snacks, reach for a handful of these. Apricots are rich in fiber, potassium, iron, calcium and magnesium, all which help maintain a healthy immune system, very important for growing baby and mum. The fiber content in dried fruit especially apricots is beneficial for digestive issues, which are very common in pregnancy, they will help prevent your bowls from, especially beneficial if you are suffering from constipation or piles. Stick to a handful and do not over eat, as this can lead to gastric upset.
2) Almonds
A handful of almonds a day area great source of energy and protein and are proven to aid your baby's brain development. The vitamin E content in almonds is linked to cognitive function so it is definitely worth introducing into your daily diet. Almonds also contain a good amount of iron and folic acid, both very important nutrients in pregnancy. Keeping your iron intake up is important to stop mum and baby from developing anaemia. Folic acid is especially important in early pregnancy, to help the embryonic neural tube, the precursor to baby's brain and spinal cord, so almonds are beneficial to eat not just in pregnancy but pre-conception too.
3) Sweet potatoes
Sweet potatoes are an energy packed vegetable containing vitamin B6, potassium, vitamin C and iron, all of which will help your little bump to develop happily. They are especially rich in fiber which help the body to digest food efficiently. Bloating and constipation are very common in pregnancy, by eating sweet potatoes they will help relieve these symptoms by aiding digestion as well as regulate blood sugar levels.
4) Eggs
Eggs are a nutritional all rounder and a rich source of protein, a crucial part of your pregnancy diet. The amino acids that make up protein are the building blocks of the cell's in your body and your baby's. The yolks in particular are a good source of choline - an important mineral that aids towards the baby's brain development as well as vitamin D which helps reduce preeclampsia and low birth weight in babies. NHS guidelines advise pregnant women not to eat undercooked or raw eggs, due to the risk to the baby, so make sure your eggs are well done, if your worried, scrambled is a good option.
5) Bananas
Bananas are an amazing source of potassium, and make up around 10-12% of your daily potassium recommended daily allowance. This will help reduce prevent pregnancy-related hypertension, stabilise blood pressure levels, aid digestion and boos serotonin levels which are a mood elevator. One banana contains around 50% your daily recommended intake of vitamin B6, and they are a great source of carbohydrates.
6) Salmon
Salmon is low in mercury and boasts omega 3 fatty acids, which are beneficial for both mother and baby. Omega 3 fatty acids keep your joints strong and healthy, whilst providing the building blocks for baby's brain and eye development. Salmon is also a natural source of vitamin D, which is critical to many body processes including bone health and immunity. Getting more of it in your diet, is a good way to stay healthy in the colder months to boost the immune system. It is important to remember, oily fish should be eaten no more than twice a week in pregnancy, this includes salmon, mackerel, and sardines.
7) Lentils
Lentils are an excellent plant based source of protein to include in your diet, with around 15g of protein per cup. It is recommended to eat an extra 10g of protein daily when pregnant. Protein is the building block for cells, tissues, muscles and organs, so it makes sense that your body needs enough in your diet when you are growing a baby. Legumes like lentils, chickpeas, beans, nuts and seeds are great as sides in salads as they all contain all essential amino acids our bodies need to build proteins. Lentils are great as they contain 25% of your folic acid requirements per cup, important especially in early pregnancy to prevent neural tube defects. As well as providing protein and folate, lentils are rich in fibre to help combat constipation.
8) Leafy greens
Dark leafy greens including broccoli, kale and spinach, are essential at providing the nutrients needed during pregnancy including fibre, vitamins A, C, K, calcium, fibre, calcium, folate, iron and potassium. Consuming green vegetables are linked to a reduced risk of low birth weight for your little one. Add spinach to your eggs for breakfast, use leafy greens in your salads for lunch and a portion of greens for your dinner to make sure your topping up on antioxidants from these leafy greens throughout the day.
9) Sunflower seeds
Sunflower seeds are packed with essential fats, omega 3 and omega 3 fatty acids. Eat a handful or sprinkle on your salads to aid towards your babies development and growth. Of all the nuts and seeds, sunflower seeds are one of the richest in folate, vitamin E, magnesium and selenium. It is vital to avoid folate deficiency can lead to major problems for the developing foetus. Some of these problems may be triggered even before you know your pregnant, so it is important to ensure your getting enough folic acid pre-conception and in early pregnancy. Your baby’s health is dependent on their development in the womb and sunflower seeds are a great source of phosphorous which aid the strengthening and growth of your baby's bones.
10) Water
Keeping well hydrated should not be underestimated during pregnancy. The placenta, amniotic fluid and increased blood volume all require a lot more water to help your body meet the increased demands of growing a baby. Water will help to maintain your energy levels, ease water retention, reduce nausea and prevent constipation. Aim to drink 2 litres daily, by sipping throughout the day to ensure you stay well hydrated. Try to carry a BPA free bottle when you are out and about and a glass of water within reach at home and work.