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.
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
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.
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
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.
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.
