Dried Beans & Lentils
Beans are a good source of protein and an excellent source of iron, folic acid, potassium, magnesium, and essential fatty acids – all important for a pregnant woman.All women need 10 extra grams of protein a day during pregnancy .beans and lentils are an excellent source, with about 15 grams per cup. They’re also high in fiber, which helps to combat constipation.
It’s not only packed with nutrients that are necessary for a healthy pregnancy — such as calcium and folate — but broccoli is also rich in fiber and disease-fighting antioxidants. And since it contains plenty of vitamin C, this popular green vegetable will help absorb iron when it’s eaten with an iron-rich food, such as whole wheat pasta or brown rice.
The body absorbs roughly twice as much calcium from foods while pregnant, so daily needs remain the same. Each 8-ounce glass supplies about 30 percent of the recommended dietary allowance of 1,000 milligrams.
Bananas are rich in potassium and offer quick energy to fight off pregnancy fatigue. “They’re also easy for stomach into a breakfast smoothie with yogurt, berries, ice, and a splash of orange juice.
It’s important to include plenty of iron-rich foods Meat delivers a form of iron that’s easily absorbed by the body. Meat is an excellent source of high-quality protein.
Omega-3 fatty acids are crucial for baby’s healthy development, and might even boost your mood. Salmon is an exceptionally good source.
Soft cheeses are off-limits, but varieties such as cheddar and mozzarella can be a big help in meeting your calcium requirements — each ounce contains between 150 and 200 milligrams. Cheese is also high in protein.
Eggs are an excellent alternative protein source since they contain all the essential amino acids your body needs. There’s nothing better for a quick dinner than an omelet with lots of chopped vegetables and a bit of cheese
Dark leafy greens
Spinach, kale, Swiss chard, and other dark leafy greens are prenatal superfoods, loaded with vitamins and nutrients, including vitamins A, C, and K, as well as folic acid.
Whole grains are high in fiber and nutrients, including the antioxidant vitamin E and the mineral selenium. They also contain phytonutrients – plant compounds that protect cells. Barley, buckwheat to oats and other whole grain bread give sufficient zinc and iron.
Sweet potatoes get their orange color from carotenoids, plant pigments that are converted to vitamin A in our bodies. They’re also a great source of vitamin C, folic acid, and fiber.
Colorful fruits and veggies
Eating plenty of green, red, orange, yellow, and purple fruits and vegetables helps pregnant woman and baby get a variety of nutrients. Each color group provides different vitamins and minerals.
Nuts & Dried Fruits
Fat is critical for baby’s brain development and Walnuts are one of the richest sources of plant-based omega-3s. They’re also a good source of protein and fiber. Choose dried fruits such as apricots, cherries, and cranberries, almonds.
Source: Several Health Magazines and the Webs