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In dit online kookmagazine probeer ik de drie tafelmomenten met je gezin in de kijker te zetten: zo zal je zien dat ik niet enkel het thema warme bereidingen aansnijd maar dat ik jullie ook graag probeer te inspireren voor een happy lunch, een verrassend ontbijt of een betoverend lekker dessertje!

Top 5 Healthy Foods Every Mother To Be Should Take Daily.

Pregnancy is a time of joy for every mother to be. It is a season that brings joy to the family and lots of expectations to have the new addition to the family. In this season of life for every mother, it’s a season that comes with added responsibilities when it comes to healthy living.

Remember now as a mother you are not eating for one person as you have always done but eating for two people. You are growing life within you and you must eat healthy during this very important time in your life.

Being mindful of what you are taking in now becomes a very important aspect of your life. Adjusting your diet comes automatically without questions in order to ensure that the growing baby inside you got all the nutrients, vitamins and minerals that they require for their growth.

You must now change your eating habits and stock in very healthy and nutritious foods for both you and you're and your unborn baby.

Below I will share with you some of the foods you must adjust into eating them more often than you were before conceiving.

1. Eggs

We all know that eggs are some of the excellent sources of protein we have at our disposal. Eggs are quite affordable and readily available for our consumption. Protein is a very important component that should be included in your diet when pregnant.

Amino acids that form proteins act as building blocks of both you and your baby’s cells. Eggs have essential vitamins and minerals like choline which is critical in helping your baby’s brain and spinal cord develop well and prevents neural tube defects.

An expert and a dietician Sarah Krieger, a registered dietitian and spokeswoman on prenatal nutrition for the Academy of Nutrition and Dietetics in St. Petersburg, Florida said that more protein is needed during pregnancy.

She further described protein as “a builder nutrient,” since it assists in building important organs in an unborn baby like the heart and the brain. Other sources of protein include; poultry, fish, meat, nuts, tofu, dried peas, and beans.

2. Plenty of Vegetables and Fruits.

Pregnant Mothers should be keen on taking more of vegetables and fruits especially during their second and third trimesters Sarah Krieger explained. One should aim at getting between 5 and 10 tennis ball servings daily. Vegetables and fruits are low in calories and filled with fiber as well as minerals and vitamins.

Adding plenty of red, green, orange, purple and yellow fruits and vegetables will help you and baby get a great variety of nutrients. Different colors in different vegetables and fruits consist of different vitamins and minerals.

Be sure to add some of these healthy fruits and vegetables in your diet to ensure that you are getting all the needed vitamins and minerals needed during pregnancy.

3. Whole Grains.

Taking whole grain foods is very critical during pregnancy because this provides a great source of energy in your diet. Whole grains are also an excellent source of fiber, Vitamin B and iron too.

by Catherine Mwinza
by Catherine Mwinza

Half of the carbohydrates that a mother to be takes should be from whole grains every day. These whole grains include oatmeal, whole-wheat, bread, brown rice among others.

4. Legumes.

Legumes are composed of foods like beans, chickpeas, peas, and peanuts. They are great sources of protein, fiber, iron, calcium, and folate that are very useful in the body during pregnancy. Every mother to be should include these plant-based proteins to their daily diet so as to get the benefits in them.

by Catherine Mwinza
by Catherine Mwinza

Folate is very crucial in the first trimester for the health of the baby and the mother. Neglecting Folate in your diet while pregnant could increase the risk of neural tube defects and low birth weight of your baby as well.

Legumes are known to be high in fiber as well as iron, potassium, and magnesium. Make it a habit to include these legumes in your diet while pregnant and enjoy a healthy pregnancy.

5. Fish

Fish is known to be rich in omega-3 fatty acids, vitamins, proteins, and minerals like iron. Every mother to be needs these nutrients that are present in fish. These nutrients encourage a healthy fetal, infant as well as childhood development.

by Catherine Mwinza
by Catherine Mwinza

As much as omega-3 fatty Acid is essential during pregnancy, all mothers to be are advised to reduce the intake of see food to about two times a week, because of the high levels of mercury that is present in fatty fish.

This article was originally published on @mwende