We end our lessons on healthy meals to take during pregnancy. In this lesson, we will consider other healthy diet pregnant women should consume.
• FISH LIVER OIL
Fish liver oil is made from the oily liver of fish, most often cod. It is very rich in the omega-3 fatty acids EPA and DHA, which are essential for fetal brain and eye development.
Fish liver oil is also very high in vitamin D, which many people lack. It may be highly beneficial for those who don’t regularly eat seafood or supplement with omega-3 or vitamin D.
Low vitamin D intake has been linked with an increased risk of preeclampsia. This potentially dangerous complication is characterized by high blood pressure, swelling of the hands and feet, and protein in the urine.
The consumption of cod liver oil during early pregnancy has been linked with higher birth weight and a lower risk of disease later in the baby’s life.
A single serving (one tablespoon) of fish liver oil provides more than the recommended daily intake of omega-3, vitamin D and vitamin A.
It is however not recommended, to consume more than one serving (one tablespoon) per day, because too much preformed vitamin A can be dangerous for the fetus. High levels of omega-3 may also have blood-thinning effects.
• BERRIES
Berries are packed with water, healthy carbs, vitamin C, fiber and plant compounds.
They generally contain high amounts of vitamin C, which helps the body absorb iron.
Vitamin C is also important for skin health and immune function.
Berries have a relatively low glycemic index value, so they should not cause major spikes in blood sugar.
Berries are also a great snack because they contain both water and fiber. They provide a lot of flavor and nutrition, but with relatively few calories.
• WHOLE GRAINS
Eating whole grains may help meet the increased calorie requirements that come with pregnancy, especially during the second and third trimesters.
As opposed to refined grains, whole grains are packed with fiber, vitamins and plant compounds.
Oats and quinoa also contain a fair amount of protein, which is important during pregnancy.
Moreover, whole grains are generally rich in B-vitamins, fiber and magnesium. Pregnant women most often lack all of these in their diets.
• DRIED FRUIT
Dried fruit is generally high in calories, fiber and various vitamins and minerals.
One piece of dried fruit contains the same amount of nutrients as fresh fruit
Therefore, one serving of dried fruit can provide a large percentage of the recommended intake of many vitamins and minerals, including folate, iron and potassium.
Prunes are rich in fiber, potassium, vitamin K and sorbitol. They are natural laxatives, and may be very helpful in relieving constipation.
Dates are high in fiber, potassium, iron and plant compounds. Regular date consumption in the third trimester may help facilitate cervical dilation and reduce the need to induce labor.
However, dried fruit also contains high amounts of natural sugar. Make sure to avoid the sugarcoated varieties, which contain even more sugar.
Although dried fruit may help increase calorie and nutrient intake, it is generally not recommended to consume more than one serving at a time.
This brings us to the end of our lessons on some healthy diet to consume during pregnancy.
Source: Healthline.com
