5 Food to Keep Always During Pregnancy

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Eating right is a tricky thing, and gets even trickier for pregnant females. The world is giving you a plethora of advice on what to eat and what not to eat. All of it often leaves you all the way more confused regarding the choices to make when it comes to food during pregnancy. This article would help choosing you wisely when you buy your food items from the super market the next time.


1.    Milk and Dairy Products

Dairy remains one of the most ample sources of natural Calcium boost and you cannot deny the surplus need of Calcium for the mother and the baby. Thus dairy must top your list. This includes low fat milk, cheese (not the soft ones), buttermilk, yogurt. Also keep in mind the fact that a cup or bowl of  low fat yogurt has more Calcium, foliate and protein than milk. You might as well not mind adding a little flavor to the yogurt with your favorite cereal or fruit.


2.    Lentils

Sounds boring? It would not anymore because lentils or pulses are an abundant source of protein, micronutrients including Foliate, Thiamine, Phosphorus, Zinc and Vitamin B6. Each of these components plays a unique role in the body. Of utmost importance is Foliate, the deficiency of which neural tube defects including Spina Bifida. Astonishing as it might seem, but a single lentil cup contains half the daily requirement of Foliate. So make sure you get those colorful bags of lentils the next time you do your groceries.


3.    Banana

This little storehouse is a must if you wish to get that instant boost of  energy to get rid of lethargy and easy fatigue during pregnancy. A single banana has 350mg of Potassium which is 12% of the daily requirements. Not only Potassium, banana has a whole list of benefits including Vitamin C, Vitamin B6 and antioxidants to name a few. So the next time you have a craving and feel hungry, don’t forget to go bananas.


4.    Meat, Salmon and Eggs

Your aim to meet the protein needs of the body should be to consume three servings of proteins a day. There are no better sources of protein than Lean Meat and Eggs. Lean meat is an excellent food choice during pregnancy for it not only fulfils the protein requirement, but it also provides that double requirement of iron during pregnancy.

You would be surprised to know that eggs contain all the essential amino acids your body needs. The plus point with eggs is that you can fortify it turning it into an omelets or scrambled eggs to add the oils and fats required. The extra benefit would be the excellent taste which is a must during pregnancy. However you must ensure to NOT to consume uncooked or raw egg as they might pose a threat for Salmonella infection.

When it comes to Salmon, it is a well known fact that it supplies the Omega3 essential fatty acids, especially the DHA. These essential fatty acids have several roles to play, some being as important as the development of eyes of the fetus. A woman is supposed to consume 8-12 ounces of fish a week, which is roughly two to three servings during pregnancy according to the Food and Drug Administration and Environment Protection Agency.


5.    Nuts and Dried Fruits

Well, nuts are super sufficient source of every nutrient in itself. They are loaded with essential unsaturated and saturated fatty acids, amino acids, vitamins and elements like Magnesium, Copper, Manganese, Zinc, and Selenium. The cherry on top is the fat content of nuts!  The best way to take nuts is in their natural form given the fact that almost 15% of fats are lost in the process of roasting them.

Nuts and dry fruits also improve the hemoglobin content, especially Almonds. Prunes supply Vitamin A, Copper, Phosphorous and Iron which all remain a necessitude during pregnancy.

So going with nuts and a handful of dried fruits in your pockets is not a bad idea at all!


Choose wisely while you are pregnant, for you are not just eating for yourself in those nine months. Also keep in mind that staying hungry during pregnancy is not a great idea at all. A pocket in your bag must always contain something healthy to eat wherever you go. 

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