Top Foods to Eat During Pregnancy

Here are Some of the Best Foods for Your Pregnancy Diet

© Brenda Lane

Mar 4, 2009

Your pregnancy diet plan should include foods that are rich in protein, carbohydrates, minerals and vitamins with each and every meal. Not only does your baby depend on those nutrients to grow healthy bones, organs and cell tissue, but research shows that what you eat during pregnancy can affect your baby's risk of developing allergies and even chronic illnesses such as diabetes and high cholesterol.

Here are some of the very best foods to add to your pregnancy diet:

1. Green, Leafy vegetables such as collard greens, swiss chard and spinach - these are loaded with vitamins A, C, K, folic acid and iron and are good for growing healthy tissue. Leafy greens are also high in magnesium and vitamin B12. Before conception, mothers can add a folic acid supplement as well as add leafy greens to their diet plan to help prevent neural tube defects.
2. Sweet Potatoes -Sweet potatoes are a healthier substitute than white potatoes. They contain large amounts of vitamins A and C as well as a good amount of dietary fiber.
3. Blueberries-These healthy berries contain vitamin C, manganese and are chock full of antioxidants. Blueberries are versatile and are an easy addition to yogurt, ice cream, and cereal for snacking or to add to any meal of the day.
4. Apples - An easy fruit to throw in your bag for quick snacking, apples contain fiber and vitamin C. You might consider eating an apple a day since apples have just been shown to reduce the incidence of asthma in children when mothers ate 4 or more apples each week.
5. Lean Organic Chicken Breast - With 87% of your daily recommended amount of protein in just one cup of cooked chicken breast, you will also be getting plenty of selenium, niacin and vitamin B6 when you add lean organic chicken to your pregnancy diet plan. Chicken also contains some omega 3 and omega 6 fatty acids.
6. Nuts- These are a quick protein source to take with you during the day. Choose almonds since they are high in vitamin E and manganese and cashews for their magnesium.
7. Lowfat Organic Yogurt - One of the best sources of calcium that your baby needs for his or her bone development, organic yogurt is also rich in protein. Organic yogurt contains good bacteria and is the perfect food to add to your diet if you are taking antibiotics.
8. Whole Grains - Look for breads that are high in fiber (4-5grams per slice) and enriched with folate or folic acid.
9. Cereals - Find cereals that are low in fat, high in protein and fiber (at least 5gm per serving) and enriched with folate to be sure you are getting plenty of this crucial mineral to prevent neural tube defects.
10. Beans and Legumes - Beans such as pinto, red and black beans as well as lentils are packed with fiber, protein, folate and tryptophan. These beans also contain a little known mineral called molybdem which helps to detoxify sulfites (a substance often added to processed foods such as deli meats and salads.)

There are many more healthy foods to eat during pregnancy in addition to these top ten listed. What are your favorite healthy pregnancy foods? Leave a comment here.

Apple a Day in Pregnancy

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