Women

These are leading foods that are rich in nutrients for mothers and babies during pregnancy.

1.     Broccoli

Broccoli not only contains necessary nutrients for a healthy pregnancy such as calcium and folate but also is rich in fiber and prevents oxidation.

In addition, it also contains a lot of vitamins C. This is kind of vegetable that helps you absorb Fe best. You should eat broccoli when you eat with rice and spaghetti.

Broccoli absorbs Fe because it contains vitamin C.

Broccoli absorbs Fe because it contains vitamin C.

2.     Eat grain in breakfast

Providing Folate is an important thing before you intend to be pregnant and in the first period of pregnancy.

In the next period, pregnant women can add this vitamin of group B, but it isn’t necessary like the first period.

Experts advise pregnant women to add 400 micrograms every day by vitamin tablets or through eating intensifying foods.

Having breakfast with grain is a judicious choice. It will provide you with enough quantity of necessary folate. Asparagus and black bean are some examples about foods that are rich in folate.

3.     Bean and dry lentil

Pregnant women need more 10 grams of protein every day in pregnancy (in normal time, it is 60grams/ day). Kinds of bean and lentil are wonderful sources that provide protein, with 15 grams for each cup.

This is food that is rich in fiber and it can prevent constipation. A bowl of cooked lentil can adapt your half demand about folate every day. You can add lentil to salad or cook with rice. It will be very wonderful.

Kinds of bean and lentil are wonderful sources that provide protein, with 15 grams for each cup

Kinds of bean and lentil are wonderful sources that provide protein, with 15 grams for each cup

4.     Milk without fat

In pregnancy, your body needs to absorb the double amount of calcium from food. Therefore, you need to provide more calcium than the period when you aren’t pregnant. But most of our diets cannot adapt demand about necessary calcium.

Besides using foods containing calcium in daily meals, drinking milk without fat is an intelligent choice. A glass of milk without fat with 240ml can provide about 300 milligrams of calcium.

5.     Banana

Banana is rich in potassium and it quickly provides energy to help pregnant women reduce tiredness in pregnancy.

It also helps stomach be more stable if pregnant women nauseate. You can eat banana that is mixed with yoghurt, strawberry and nutritious grain in breakfast.

Banana is rich in potassium, so it helps prevent tiredness for pregnant women.

Banana is rich in potassium, so it helps prevent tiredness for pregnant women.

6.     Lean meat

Every day, demand about Fe of women increases double in pregnancy. There are many kinds of food that provide Fe. If you don’t provide Fe, your body will be tired.

7.     Cheese

Cheese is food that easily adapts your demand about calcium. Each peace (about 28 grams) can provide 150-200 milligrams of calcium. Cheese is also rich in protein.

8.     Egg

Many weighty women hate to eat meat in pregnancy. Egg is protein source to replace wonderfully because it contains a lot of essential amine acids that your body needs.

It’s better if you have a quick dinner with fried egg with many kinds of vegetable cut small and a little of cheese.

If smell of food makes you feel sick, boil some eggs and take them and snacks with you to work.

9.     Oat flour

In some days in week, you should have breakfast with a bowl of oat soup. Why? Carbohydrate in oat flour helps pregnant women feel full in a long time.

In addition, bran of oat also has components that help pregnant women reduce the rate of cholesterol in blood.

Instead of buying oat that has synthetic taste and high content of sugar, you should use raw oat to reduce unnecessary quantity of sugar.

10.  Green vegetable

Cooked spinach contains a lot of folate and Fe. Kale and beet are 2 good sources that provide calcium.

Pregnant women can make salad by using kinds of vegetable whose leaves have dark color (darker color will prove that it has more vitamins) to increase nutrients for meals. You can add green vegetables to soup and noodles.

Pregnant women can make salad by using kinds of vegetable whose leaves have dark color

Pregnant women can make salad by using kinds of vegetable whose leaves have dark color

11.  Raw bran bread

You should replace normal white bread with slices of raw bran bread. Pregnant women can feel secure that they feed enough fiber with 20-35 grams.

Raw bran bread also provides you with a good quantity of Fe and zinc.

12.  Oranges

They are rich in vitamin C, folate and fiber. They have nearly 90% of liquid form, so they can adapt your daily demand about liquid (lacking water will make you feel tired).

Orange is rich in vitamin C, so it helps increase resistance for pregnant women. 

Orange is rich in vitamin C, so it helps increase resistance for pregnant women.

13.  Kinds of grain and seed butter

Fat is necessary for development about brain of babies in your wombs and keeps you feel full in a long time.

Experts advise pregnant women to replace saturated fat (in fat meat and butter) with unsaturated fat – kind of fat that is good for heart and kinds of grain contain a lot of it.

Mothers should also pay attention that kinds of grain contain a lot of fat and big quantity of calories, so you shouldn’t eat over 30 grains every day.

However, if you are people that are easily allergic with foods, experts advise you not to eat peanuts during pregnancy. Some scientific documents show that in some cases, babies can be sensitive with some foods when they are in mothers’ womb. And when they begin to practice eating, it can develop to food allergy.

14.  Products from soya

Eating a vegetarian meal in pregnancy is completely safe thing providing that you can absorb all of necessary nutrients, especially protein (doctors or nutritious experts can help you give a healthy menu). Therefore, you shouldn’t forget soya cake in your meals. Eating a half bowl of soya cake will help you supplement 10mg of protein.

15.  Dry fruits

This is an attractive snack and it is suitable with pregnant women that crave for sweet. You can choose dry fruits such as apricot, cherry and blueberry. They can help prevent infection of urinary that is popular to pregnant women. You should avoid dry banana because they contain a lot of oil and fat.

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