1.LEGUMES:This group of food includes peanuts,peas,beans soybeans etc.
Legumes are a great source of fibre, folate, protein, iron, and calcium,and all this fibre foods are very good during pregnancy.
Folate is the most important in B vitamins (B9). It is very important for the growth and wellbeing of the mother and child, especially in the first trimester. Legumes are also rich in fibre, some varieties are also high in magnesium and potassium.
2.DAIRY PRODUCTS: During pregnancy, it is expected to eat a lot of protein and calcium for the growth of healthy borne for your unborn baby. Dairy products like yogurt and cheese should be added to your meal plan.
Dairy products consist of two types of high-quality protein, which are whey protein and casein products. Dairy is the best dietary source of calcium and provides high amounts of B vitamins, magnesium, and zinc.
3.SWEET POTATOES: Sweet potatoes are one of the foods that are delicious no matter how they are cooked, they are also rich in beta carotene, a plant compound that is converted into vita, in A in your body. Vitamin A is very important for your baby’s development, but you need to watch out for the excessive amounts of animal-based sources of Vitamin A, such as organs meat, which can cause toxicity.
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4.SALMON: Salmon can either be smoked or grilled. It is rich in essential omega 3 fatty acids which help build your unborn baby’s eye, brain and it also helps to increase your baby’s gestational health.
Here are a list of high mercury fish to avoid:
5.EGG:Edible eggs are the ultimate healthy foods for a pregnant woman,because the contain a little amount of almost all the food nutrients.A large sized egg contains about 80 calories ,fat ,high protein ,vitamins and minerals.
A single egg consists of about 147 milligrams of choline, which is close to the recommended choline intake of 450 mg per day while pregnant, it’s also important for the development of the brain and helps prevents developmental abnormalities of the brain and spine.