Essential foods to eat during pregnancy should include foods that contain Vitamin A, D, and Beta Carotene. Milk, eggs, vegetables and yellow fruits are examples of foods containing these vital nutrients, which help to develop bones and teeth, and provide the baby with necessary calcium and phosphorus requirements.
An optimal pregnancy diet includes a balance of healthy meals and snacks, including frequent choices from among the following:
Lean nutrient-dense protein sources, such as fish, eggs, beef, poultry, and dried legumes paired with brown rice.
Complex carbohydrates that are sources of Vitamin A, C and B-complex (including folic acid), such as fruit, vegetables and whole grains (cereals and breads).
Low-fat dairy products that are sources of protein, calcium, magnesium, phosphorus, and Vitamins B-12 and D, such as milk, yogurt and cheese.
Long-chain omega-3 essential fatty acids, such as fish.
Conversely, pregnant women should limit high glycemic foods that can cause wide fluctuations in blood sugar and insulin levels. These include white bleached flour, quick-cooking rice, oatmeal or other instant grains, and refined carbohydrates such as sugar, soda, white bread, cookies, cakes and pies.
Foods to eat during pregnancy that are rich in the nutrients described above are key components to ensuring that you and your baby will get off to a great start together in life, and will also serve both mother and child well throughout the course of their lives.
