Pregnancy is just like a roller-coaster ride; it begins with excitement & nervousness, but, despite the mood swings, physical changes, and nausea, headaches, in the beginning, it is the most rewarding experience in a woman's life. So if you are expecting, you must be worried about what to eat when pregnant, right? Thankfully, you don't have to be worried about what to eat during pregnancy because we have that covered. Take a look at this pointer-list of foods best for each trimester in pregnancy.
1. Beneficial Foods For First-Trimester Pregnancy (4 - 13 Weeks)
Generally, in the first trimester, most women suffer from nausea, bloating, morning sickness, and loss of appetite. Relax! You shouldn't worry about it if you are going through this now. Although you must remember that for your baby's development, this stage is crucial, and nutrients like Vitamin B6, folic acid, and calcium, etc. are a must to keep yourself and your baby healthy. So if you are thinking about what to eat when pregnant, you are in the right place. While vitamin B6 is known to ease nausea, folic acid helps protect your baby from several birth disorders. Besides, iron improves red blood cells, enhances blood regulation, and guarantees optimum oxygen flow.
Given below is the list of foods to eat during pregnancy first trimester to keep your meal plans sorted.
- Fruits - Citrus fruits like orange, tangerine, grapefruit, kiwi fruit, etc. are rich in vitamin C and are very good for pregnancy as they help with digestion and reduce nausea also help in the brain development of the fetus, prevents neural tube defects, etc.
- Vegetables - Enjoy your meals by keeping your plate colorful with green vegetables like broccoli, & spinach, orange-colored carrots, pumpkin & sweet potatoes, red tomatoes, and yellow peppers. These vegetables are packed with fiber, vitamin A, vitamin K, vitamin C, calcium, iron, folate, and potassium, which will help grow your baby's skin, teeth, eyes, etc. Therefore, vegetables in a pregnant woman's diet are a must.
- Dairy foods - Eating the yogurt, cheese, and milk will give you sufficient calcium to make your baby's bones stronger. Remember, if you are lactose intolerant, you can always choose calcium-fortified soymilk & lactose intolerant milk products.
Besides, for protein, you can add black beans & kidney beans, lentils, nuts, fish, and poultry to your daily diet. Further, whole grain bread, cereals, and crackers are also among the best food for pregnant women, as they are high in fiber and help to reduce the common pregnancy problems like constipation.
2. Best Foods For Second-Trimester Pregnancy (14 - 27 Weeks)
Congratulations! You have reached the second stage. This stage is more comfortable, and you are feeling much better. Now that your baby's brain is developing and bones are growing, you need to eat plenty of vitamin D, magnesium, calcium, and omega 3. Along with the vitamin and calcium supplements that your doctor has suggested, if you are wondering about what to eat during pregnancy in the second trimester, here is the list of foods that will be a great help.
- Get an omega-3 fat-rich diet - Do you know that omega-3 fats can lower the risk of premature birth? Other than reducing the risk of developing preeclampsia and early delivery, an adequate intake of omega-3 fats will strengthen both you and your baby's immune system, brain, eyes, heart, etc. Don't forget to add flaxseeds, fish oils, chia seeds, sardines, salmon, and fresh tuna to what to eat when the pregnant list to get omega-3 benefits.
- Boost your baby's health with vitamins - Your baby is not just a tiny tadpole anymore, now it's looking like an actual baby in the second trimester, and vitamin D is vital for the development of your baby's skeleton. So natural foods that contain vitamin D like fresh tuna, salmon, mackerel, beef liver, egg yolk, fortified juices, etc. are the best foods to eat during pregnancy in the second trimester. Don't forget to stand in the sun for some time to get natural vitamin D from the sun as well.
- Balance your diet with protein, calcium, & magnesium - The good news is that you can now increase your calorie intake, but remember to eat healthily and drink a sufficient amount of water in this stage. The best food for pregnant women in second-trimester, besides calcium-rich plain yogurt and a glass of milk, is dried fruit such as dates, apricots, and figs, as they contain a significant amount of iron and calcium. Further, for a magnesium boost, you can sprinkle some sunflower or pumpkin seeds on your meals as well.
3. Superfoods For Third-Trimester Pregnancy (28 - 40 Weeks)
Your pregnancy journey is almost about to end, so you must be excited now. Your baby's growth now speeds up, and you will gain weight rapidly too. Your baby bump looks more prominent, but as long as you're eating the right food and knowing what to eat when pregnant in the third trimester, there is no need to stress about the weight gain. Vitamin K, fiber, vitamin C, and thiamine (vitamin B1) are especially needed in this last and final stage.
- Fruits you can eat - Pregnant women diet in the third trimester must include vitamin-rich fruits like strawberries, apples, bananas, kiwi, melon, etc. for giving your baby all the nutrition it needs.
- Don't forget green leafy vegetables - Tomatoes, brussels sprouts (rich in vitamin K), radishes, lettuce, and sweetcorn are some of the best food for pregnant women in the third trimester. They give you an energy boost and fulfill the nutritional requirements you and your baby need.
Lastly, as your baby's only source of nourishment comes from what you eat, according to best gynecologists and obstetricians, a pregnant woman's diet must include a good source of iron, calcium, protein, and folic acid for the baby's adequate development. Therefore, our list mentioned above of foods to eat during pregnancy is best for would-be mothers. So say bye to all the doubts and negativity and start enjoying your pregnancy journey. Best of luck!