#21WeeksAlong #ProudMamaBear ❤️
Getting the right nutrition while you're expecting is one of the best ways to give your baby a head start in life – and it can make pregnancy safer and more comfortable for you, too.
I am nourishing my baby the best I can every single day. In return, my baby has given me good health (no morning sickness), clear skin, long hair and a lot of energy. I'm so grateful to God for this wonderful blessing.
Here’s a list of pregnancy power foods that pack plenty of nutrients
into just a few bites:
1. LEAN MEAT
The amino acids in protein are the building blocks of every
cell in your and your baby’s bodies. High-protein foods also keep your hunger
at bay by stabilizing your blood sugar, which is why you should aim for about
75 grams of protein per day.
2. LENTILS
One of the most important nutrients for pregnant women is a
B vitamin and lentils are packed with it. Folate is vital to forming your
baby's brain and nervous system and has a powerful defensive effect against
neural-tube defects like spina bifida.
3. YOGURT
Your baby needs calcium for his growing bones, and you need
it to keep yours strong and to help your muscles and nerves function. Aim for
about 1,200 mg every day. The active cultures (i.e., good bacteria) in yogurt
can also help prevent stomach upset as well as yeast infections.
4. SALMON
Cold-water fish like salmon is packed with omega-3 essential
fatty acids, most importantly a type called DHA. These healthy fats are “vital”
for a number of reasons: The body can’t make them on its own, they help
metabolize fat-soluble vitamins like A and E, they may help reduce the risk of
prenatal depression, and they’re critical for the development of your baby’s
eyes and brain.
5. AVOCADOS
Loaded with folate, potassium, vitamin C and vitamin B6
(which helps baby's tissue and brain growth as well as eases morning sickness),
avocados are a delicious way to get your vitamins.
6. OATS
Oats are full of fiber, B vitamins, iron and a host of other
minerals. Along with other complex carbs, they're also packed with fiber
(helpful if you’re dealing with constipation).
7. EDAMAME
These green pods are packed with protein, calcium, folate
and vitamins A and B. Edamame can be scooped up by the handful as a snack or
tossed into just about anything you're cooking. Edamame makes a great gas-free
stand-in for beans.
8. CARROTS & PEPPERS
Carrots and red peppers are packed with beta-carotene, which
the body converts it to vitamin A — critical for the development of your baby’s
eyes, skin, bones and organs. They’re also a good source of vitamins B6 and C,
plus fiber to keep things moving.
Don't forget to drink plenty of H20! Water has lots of benefits for you and your growing baby:
building new cells, delivering nutrients, flushing toxins and more. Water also
makes your tummy feel full, so you’re less tempted to reach for unhealthy
snacks, and it can help with constipation during pregnancy. Plus the risks of
dehydration are real: It can up the possibility of early labor.
One last important note: How much you eat is as important as
what you eat. Following your doctor’s recommendations will help keep your
pregnancy weight gain on track. It will
also reduce your risk for complications like gestational diabetes and high
blood pressure.
Many blessings to my fellow Mama Bears! I hope you enjoy your pregnancy as much as I am.
~ J. Lynn
