Are you eating these essential foods?
Now you need an increased supply of essential amino acids, fats and vitamins as these are the building blocks of new cells. Here are five food groups where these nutrients are especially abundant.
Whole Grain Products
Unlike refined grains which have been processed to remove outer layers, whole grains are rich in B vitamins, magnesium and fiber [1]. You can find whole grains in various foods including cereals, whole wheat bread, durum wheat pasta and brown rice. Be sure to eat about one slice of whole grain bread or half a cup of brown rice daily.
Vegetables
The most nutritious veggies are dark green leafy vegetables: cabbage, kale, spinach. They are an excellent source of fiber, vitamins A, C, K, potassium and magnesium — which many expectant mother’s lack. There is research that proves that a daily consumption of green vegetables increases the concentration of magnesium in the blood. But all veggies, regardless of color are especially beneficial for expectant mothers. Eat at least half cup cooked or 1 cup fresh vegetables per day to ensure you receive enough folic acid and vitamin B12 [2].
Berries and fruits
Fruit and berries are an excellent source of fiber and vitamin C. You should aim for 1 cup of berries or one large fruit daily. Doctors often recommend bananas as a source of potassium. But, avocados can be an alternative source of potassium — they actually have more than bananas [3], and they also contain healthy fats, which are an necessary building material for the cells of mother and baby.
Dairy products
Calcium and protein are more critical now than ever before [4]. You should be sure to incorporate milk, kefir, yogurt, cheese or cottage cheese into your diet. It’s recommended to have 1 cup of milk or kefir, 3.5 ounces of cottage cheese or 1.7 ounces of cheese.
Protein
Beyond meat, you can find good sources of protein and other necessary nutrients by eating fish, eggs, legumes and nuts. Legumes offer vitamin B9 (1 cup contains from 65-90 percent of your daily value [4]). Fatty fish is a source of Omega-3 [5]. And lean beef provides B vitamins and iron. You should eat about 3.5 ounces of meat or fish and 1 cup of legumes daily.
What are the staples in your diet these days? Share in the comments.
