Eating healthy food during pregnancy is good for both you and your baby. Smart food choices during pregnancy promote  the health and development of your baby.

Here are some of the best super foods you must eat during pregnancy.

 

 
Whole grains : Whole grains are high in fiber and nutrients such as  iron, B vitamins and various minerals. Fortified bread and cereal  also increase your folic acid requirement. You can have whole grains such as oatmeal for breakfast, sandwich with whole grain bread for lunch and brown rice for diner.

Eggs : Eggs are a good source of protein. Proteins provide amino acids that are essential for you and your baby. They are loaded with  vitamins and minerals including choline which is good for the development of the baby’s brain and prevent neural tube defects. DHA-enriched eggs  contain omega 3  fatty acids which is good for brain and vision development. Scrambled eggs and omelet are great for lunch.

Salmon : Salmon is a great source of omega 3  fatty acids that are beneficial for development of baby’s eyes and vision. They are also comparatively low in mercury compared to other fishes. Salmon fillet is a  good dinner option.

Low fat yogurt : A cup of plain low-fat yogurt is high in protein, has more calcium than milk and has no added sugars like flavored yogurt. Calcium is good for your bones as well as crucial for healthy skeletal development in your baby.

Beans : Beans are high in protein and fiber as well as other essential nutrients such as iron, folate, calcium, and zinc. Fiber prevents constipation. Add black beans, white beans, pinto beans, lentils, black-eyed peas, and kidney or soy beans  to your diet.

Colorful fruits and vegetables : To ensure that your baby gets a wide range of nutrients, opt for red, orange,  yellow, purple , green and white fruits and vegetables. Berries such as blueberries, blackberries and raspberries are loaded with folate, potassium, fiber and vitamin C.

Dark green leafy vegetables such as  kale,  spinach and Swiss chard are loaded with folate which prevents neural tube defects. They are also high in vitamins A, C, and K.

 
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