During pregnancy, your body needs extra nutrients, vitamins and minerals. You need 350 to 500 extra calories each day in the 2nd and 3rd trimesters
Eating healthy, nutritious foods will help keep you and your baby healthy.It will also be a lot easier to lose your pregnancy pounds after giving birth.To help you adopt a healthy diet,
here is the list of 12 highly nutritious foods that are recommended to eat when you are pregnant
During pregnancy, you must consume extra protein and calcium to meet the needs of fetal growth .
Dairy products contain two types of high quality protein: casein and whey.Dairy products are the best dietary source of calcium and provide high levels of phosphorus, various B vitamins, magnesium and zinc.
Yogurt, and especially Greek yogurts, are especially good for pregnant women.
They contain more calcium than any other dairy product. Some varieties also contain probiotic bacteria, which support and protect your digestive system
Those who are lactose intolerant may still be able to tolerate yogurt, especially yogurts that contain probiotics
Taking probiotics during pregnancy can reduce the risk of complications such as pre-eclampsia, gestational diabetes, vaginal infections and allergies
In this group of foods, we find lentils, peas, beans, chickpeas, split peas, beans and peanuts .
Legumes are excellent sources of fiber, protein, iron, folic acid (B9) and calcium, all of which the body needs most during pregnancy
Folates are part of the B vitamins (B9). They are very important for the health of the mother and her fetus, especially during the first trimester.
Yet most pregnant women do not consume enough.
The lack of folate has been linked to an increased risk of neural tube defects and to babies who are too low birth weight.
Folate deficiency can also increase your baby’s exposure to infections and illness in the early years of life .
Legumes contain high amounts of folate. A single cup of lentils, chickpeas or kidney beans can provide 65 to 90% of the recommended intakes for a pregnant woman.