I am currently 6-month pregnant. Whenever I talk to my mom and other ladies in my mom's generation who experienced pregnancy, I am told, "you should eat for two!"
I do appreciate advice and suggestions from experienced moms anytime. Well, if I follow their advice and actually eat for my baby and myself, I would have gained too much pregnancy weight! I try to control how much I eat and what I eat, especially throughout pregnancy period. BUT I get so hungry so soon after eating a meal. Should I actually eat for two just like what experienced and kind moms suggest?
Probably, it is not only me but some pregnant women would be so confused about what to follow for a baby's nutrition and growth.
The article published by Baby Center (I read their articles every single day) suggests 10 nutritious ingredients you can use for everyday cooking. These 10 foods are very handy and you can find them probably anytime in your refrigerator.
- Sweet potatoes
- Whole grains
- Greek yogurt
- Dark green , leafy veggies
- Lean meat
- Colorful fruits and veggies
Eggs contains 12 vitamins and minerals, and one egg is just about 90 calories only. Eggs has choline which helps a baby's growth and brain health.
I do love salmon! Salmon can be cooked in any way from Japanese to Italian. Not to mention, salmon is full of omega-3 fats which are perfect for a baby's development. According to the yakuzen theory, salmon can be beneficial to anemia, dry skin, stomach, poor energy, etc.
Any kind of beans can do: lentils, black beans, pinto beans, adzuki beans, chickpeas, etc. Tofu or other alternatives made from beans can count. Beans gives you the great amount of fiber and protein. For example, the yakuzen theory proposes black beans can work for swollen legs (which many pregnant women are suffered from!), adzuki beans for itchiness and redness (probably works for pregnancy stretch marks), and chickbeans for constipation, anemia (yes, many pregnant women do experience hese symptoms, too!).
4. Sweet potatoes
Sweet potatoes contains carotenoids like carrots which can give you vitamin A, vitamin C, and fiber. Excessive intake of vitamin A may be dangerous (animal liver, milk, etc.) but carotenoids are completely different one. The yakuzen theory can tell you sweet potatoes can get rid of excess water from your body, constipation, and high blood pressure.
5. Whole grains
Whole grains are essential in pregnancy because they contain fiber and vitamin E. Popcorn, whole grain bread, quinoa, etc. are whole grains. Whole grains are superfood which can be easily obtain and cooked in many ways.
Walnuts are the great source for plant-based omega-3, protein, and fiber. Although walnuts are high-calorie ingredient, they contain good fat. As they are so easy to grab and so handy when going out, they can be on-the-go snack. The yakuzen theory suggests that walnuts work for lower back pain, frequent urination, constipation, cough, dry skin, etc.
7. Greek yogurt
In Japan, green yogurt has been very popular lately. Very rich and thick texture makes me feel like I eat cream cheese or cheesecake! This super food, of course, is a great source of calcium for a baby's growth, especially the development of bones.
8. Dark leafy veggies
There are a lot of green leafy veggies; spinach, kale, lettuce, cabbage, cucumber, broccoli, etc. They contain nutrients including vitamins A and C, and folate! Pregnant women cannot ignore folate which works perfectly for a baby's overall development.
9. Lean meats
My grandmother was a vegetarian. Her eating habit affected what I eat in the past. Now, I eat balanced-meals for my little baby. Well, meat is a great source of protein. I rather like to eat fishes but try to cook lean meats more than once a week.
10. Colorful fruits and veggies
Colorful fruits and veggies are great for eyes and health. Each color group offers different vitamins and minerals.