Eating right is essential and it becomes even more important when you conceive, as it will have a direct affect on your baby’s health. Thus, we should eat as much nutritiousness food as we can for healthy growth of bones, tissues and vital organs of our baby.
Meals at regular intervals should be preferred during this time, and you can have multiple small meals throughout the day since you may feel hungry easily.
Fatty fish (such as salmon or cod)
These fishes are good sources of omega-3 fatty acids and protein. Omega-3 fatty acids are good for the heart and can promote fetal brain development. Importantly, these are low-mercury fish which is safe for pregnancy. It is vital to note that you need to avoid fishes which contain high mercury while you are pregnant as well as breastfeeding when you have delivered/
One of the best superfoods is broccoli, it contains tons of nutrients and a source of calcium, fiber, folate, lutein, carotenoids, zeaxanthin which enhance skin and vision. Lutein is a carotenoid that’s important for fetal eye development. Broccoli also helps with promoting fluid balance and regulate blood pressure.
Eggs are a great source of protein, and contain amino acids that you and your baby need. They contain multiple vitamins and minerals including choline, which is necessary for baby’s brain development. When consuming eggs during pregnancy, ensure they fully cooked.
Bananas offer instant energy and help prevent nasty pregnancy muscle cramps. They are an amazing source of potassium for your daily intake needs. Potassium helps to prevent pregnancy-related hypertension and keep blood pressure at a normal level, You can also simply make banana milk shake!
Avocado provides a good source of potassium, vitamin C, vitamin E, copper and fiber. It contains healthy monounsaturated fat, and is known to be good for cholesterol and also lowers oxidative stress in the body. Avocados are rich in a variety of carotenoids, including lutein.
Sunflower seeds are rich in both omega 3 and omega 3 fatty acids, which help your baby’s development and growth. Full of phytochemicals, protein, minerals, antioxidants and polyunsaturated fats, they are an excellent pregnancy food. Phytochemicals help to improve your immune system, which is even more essential as your body works extra hard to sustain your little one. The seeds are also a great source of phosphorous, which aids the growth & strength of your baby’s bone.
Bone broth are a great source of calcium to ensure your baby grows strong and healthy. I would get my helper to prepare ox tail soup, which I heard is very good to build strong bones – and I would say its pretty effective looking at my active boy. I used to get them fresh easily at Cold Storage but for the past few months, I cant seem to find them at any outlet! Do let me know if you are aware of a great place to get ox tails.
As always, do consult your gynae for advice or whenever you are in doubt.