What to eat during pregnancy

1. Dairy Products

During pregnancy, you need to consume extra protein and calcium to meet the needs of the growing fetus.Dairy products contain two types of high quality protein: casein and whey. Dairy is the best dietary source of calcium, and provides high amounts of phosphorus, various B-vitamins, magnesium and zinc.

Yogurt, especially Greek yogurt, is particularly beneficial for pregnant women.

It contains more calcium than any other dairy product. Some varieties also contain probiotic bacteria, which support digestive health .People who are lactose intolerant may also be able to tolerate yogurt, especially probiotic yogurt .

2. Legumes

This group of food includes lentils, peas, beans, chickpeas, soybeans and peanuts.Folate is one of the B-vitamins (B9). It is very important for the health of the mother and fetus, especially during the first trimester.

3. Sweet Potatoes

Sweet potatoes are very rich in beta-carotene, a plant compound that is converted into vitamin A in the body.

Vitamin A is essential for growth, as well as for the differentiation of most cells and tissues. It is very important for healthy fetal development 

4. Salmon

Salmon is very rich in essential omega-3 fatty acids.

Most people, including pregnant women, are not getting nearly enough omega-3 from their diet 

Omega-3 fatty acids are essential during pregnancy, especially the long-chain omega-3 fatty acids DHA and EPA.

These are found in high amounts in seafood, and help build the brain and eyes of the fetus 

5. Eggs

Eggs are the ultimate health food, because they contain a little bit of almost every nutrient you need.

A large egg contains 77 calories, as well as high-quality protein and fat. It also contains many vitamins and minerals.

6. Broccoli and Dark, Leafy Greens

Broccoli and dark, green vegetables, such as kale and spinach, contain many of the nutrients that pregnant women need.

Furthermore, broccoli and leafy greens are rich in antioxidants. They also contain plant compounds that benefit the immune system and digestion

7. Lean Meat

Beef, pork and chicken are excellent sources of high-quality protein.

Furthermore, beef and pork are also rich in iron, choline and other B-vitamins — all of which are needed in higher amounts during pregnancy.

Iron is an essential mineral that is used by red blood cells as a part of hemoglobin. It is important for delivering oxygen to all cells in the body.

Pregnant women need more iron, since their blood volume is increasing. This is particularly important during the third trimester 

Low levels of iron during early and mid-pregnancy may cause iron deficiency anemia, which doubles the risk of premature delivery and low birth weight 

It may be hard to cover iron needs with diet alone, especially since many pregnant women develop an aversion to meat 

However, for those who can, eating red meat regularly may help increase the amount of iron acquired from the diet.