During pregnancy, it’s important to make sure you’re eating plenty of well-balanced foods to ensure your little one grows and develops well. But, it’s hard to know where to start when there is so much information thrown at you as your pregnancy journey begins.
There is no need to follow a strict diet when you’re pregnant, but rather, you should focus on having a variety of different foods that provide the right vitamins, minerals and nutrients that you and your baby need.
During pregnancy, you will be taking a folic acid supplement, but your other vitamins and minerals will be coming from the foods you eat. With that in mind, we’ve made a list of foods you should include in your diet and why. Check them out below so you know you’re eating all the right things to help your baby’s development.
Legumes
Lentils, chickpeas, beans and peas are a great plant-based source of protein, folate, calcium and fibre. All necessary for your baby’s development and to prevent constipation.
Oily fish
Salmon is packed with omega-3 fatty acids which helps with brain development and eye health.
Bananas
A tasty source of fibre and healthy snack that can ease the feeling of heartburn.
Dark leafy greens
Spinach and kale, as well as broccoli, are full of nutrients like iron, vitamin k, vitamin, a, vitamin c, calcium, fibre, folate and potassium. All necessary for baby’s development and to prevent constipation.
Berries
Full of fibre, vitamin c and antioxidants, so they make a great healthy snack in between meals.
Oranges
Great source of vitamin c which helps with the absorption of iron. They also contain water which adds to hydration levels.
Milk
Necessary for calcium intake to help with the development of healthy bones. It’s important to have 3 servings of dairy products daily.
Walnuts
Rich in omega-3 fatty acids to help with your baby’s brain development. A good snack if you’re lacking protein in your diet also.
Whole grains
Brown rice, quinoa and oats are jam-packed with fibre and vitamins, as well as some protein. They are a great alternative to white rice and pasta.
Lean proteins
Beef, pork and chicken are great sources of protein, as well as having iron to help with the upkeep of your red blood cells. Always ensure meat is fully cooked through, with no pink, and avoid under-cooked and cold-cure meats when you are pregnant.
