Diet is a major factor during pregnancy this is because  your body needs 300 extra calories which are needed daily in order to maintain a good healthy body for both you and your baby.The calories should come from a balanced diet of protein,fruits vegetables,whole grains with also minimum intake of fats.

There are key components to line a healthy lifestyle(academy of nutrition and dietetics)which are appropriate weight gain,eating a balanced diet,exercising regularly and appropriate and timely vitamin and mineral supplementation.Fluid intake is also an important of a healthy pregnancy meal.

Ensuring proper nutrition allows both mother and the baby are able to get the acquired nutrients and also provide the energy required during labour,it also ensures the baby grows and develops well while inside the mothers womb.

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Here we have set up some of the major foods that may assist to boost your nutritional requirements during pregnancy

1.whole grain

whole grain are packed with nutrients including protein,fiber,B vitamins,antioxidants and traces of minerals.Whole grains have also been associated to reduce risk of heart disease,type 2 diabetes and also obesity’s.Dietry fiber from whole grains assist to reduce blood cholesterol levels.Fiber is one big reason to eat whole grains adults need about 25 to 35 grams of fiber daily.consumption of whole grains is very vital in pregnancy because it will assist to control constipation which is a major problem in pregnancy brought about the rapid changes in hormonal levels.

Additionally whole grains contain vitamin such as vitamin C and B(thiamine  and niacin)whereby vitamin B is also very vital and critical in the formation of red blood cells which will assist to boost your blood levels.

2.Eggs

Eggs are a pack of nutrients which makes them super food.Due to its high nutritional benefits eggs are a must have in your meals.This is because 1egg contains almost a quarter(22%) of your RDA of selenium(a nutrient that helps boost your immune system and regulate the thyroid hormone),by boosting your immune system you will not have to worry of any infection that may attack for both you and the baby.Eggs are also rich in protein which are essential during pregnancy this is because every cell of the growing baby is made up of protein so including eggs in your meals will provide a major boost to the development of your child.

Pregnant women should eat between 200 and 300 additional calories every day to nourish their body and 1 egg contains 70 calories which will assist in meeting the daily requirements.Eggs also contain choline and omega -3 fatty acids which will assist in the brain development of the child and prevent neural tube defects.

3.Broccoli and dark leafy greens

Leafy green vegetables(kale,spinach,broccoli) contain rich nutrients that will assist a pregnant woman and the baby in maintaining a proper nutritional requirements,this is because vegetables such as carrots,pumpkins,kale and spinach contain Beta carotene,Beta carotene is majorly important for the growth and development of tissues and cells and also plays a major role in boosting the immune system of both the mother and the fetus.

Vegetables such as spinach,broccoli and cucumbers contains folic acid which are very essential in the newborn s life because they reduce congenital problem such as spina bifida by 70%,so ensure to include vegetables in your meals.Vegetables contain fiber which helps in regulating the digestive system of the pregnant mother to reducing constipation.

2.lean meat

Meat is an excellent source of high quality protein,beef and pork are also rich in iron,choline and other vitamin B products.iron is an essential mineral that is used by red blood cells as part of haemoglobin which is important in delivering oxygen to all cells and allowing also the placenta to acquire enough oxygen for the growing baby.

5.Legumes

This is a group of food which includes peas,beans,chickpeas and soyabeans.They are an excellent source of folate,potassium,iron,magnesium and essential fatty acids.folate is one of the Vitamin B(B9)which is very important to the mother and the fetus.legummes contain high amounts of folate which will prevent major complication and also help in the growth of the baby.

legumes also have a cholesterol reducing effect hence consumption of legumes will assist to reduce factors such as heart disease.so ensure you add a couple of legumes every now and then for a healthy pregnancy.

6.Dairy products

Dairy products are an excellent sources of calcium,protein,vitamin D,phosphorous and other essential minerals.This nutrients are important for your baby’s development.Dairy products contain 2 types of high quality proteins which are casein and whey.Dairy is the best source of calcium,Greek yoghurt is particularly beneficial for pregnant women because it contains more calcium than any other dairy products.ensure to start your day with a glass of milk,also ensure to take a glass of yoghurt in the afternoon this will help to boost your overall calcium levels and assist in strengthening your bones to prevent complications arising such as fractures.if you’re lactose intolerant ensure to drink lactose reduced milk.

7.Fish liver oil

Fish liver oil is mostly made from oily liver of fish.The oil is very rich in omega -3 acids(EPA and DHA) which are very essential for foetal brain and eye development.During pregnancy the woman bone’s become more loosen due to the presence of hormones mostly the pelvis bones due to the growing fetus(baby).Cod liver oil is a great dietary source of Vitamin D which assist in the absorption of calcium which is a necessary mineral for strong bones.Cod liver oil os also essential in reducing heart disease because it reduces cholesterol levels and also reduces blood pressure and also preventing plaque forming in the arteries which may lead to heart attack.Cod liver oil is an incredible nutritious type of fish oil supplement,the common dose of the cod liver oil is 1-2 teaspoon per day.

8.Avocados

Avocados are safe to include in maternal diets as they contain high amounts of key nutrients such as folate and potassium that are important for fetal growth and development.Avovados contain vitamins which are essential in the health of the mother and the growth of the fetus(baby).

They also relieve leg cramps which may be common in pregnancy this is because they contain high levels of potassium and calcium levels.Avovados assist to boost the feta’s brain development whereby a single cup of avocado contains 22mg of choline that is necessary for the fetal brain development,they also assist in  maintaining cholesterol and sugar levels during pregnancy.The rich potassium levels in the fruit helps lower the chances of pre eclampsia developing because it aids in reducing blood pressure levels.

9.Dried fruits

Dried fruit contain high fibers,calories and various vitamins and minerals.One piece of dried fruit contains the same amount of nutrients as the fresh fruit.Prunes are rich in fiber,potassium and vitamin k they are also natural laxatives and assist in relieving constipation.Although dried fruit may help increase calories and nutritional intake it is generally not recommended to consume more than one serving at a time.

10.Water

whether pregnant or not water should be consumed on a daily basis at a required amount.During pregnancy the woman’s body requires more water in order to cope with the high demands of the changing body.water is essential for healthy blood cells and to keep your body hydrated.You need to drink about 3 litres(8-12glasses of water everyday,ensure to drink clean and safe water to prevent other diseases from arising.

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conclusion; During pregnancy your body requires more energy and more calories than before,ensure you eat well in order for the proper development of the baby and also for your health.