For expectant mothers, it can be quite a daunting task to know all of the health concerns related ensuring a healthy pregnancy. The added responsibility of eating properly for two is one that many woman find intimidating and many often look for assistance from manuals and advice from friends and colleagues. With so much information out there, an overload is possible and so it is necessary to know which foods are beneficial for optimal health during pregnancy. There are many foods available out there tat can help mothers get the nutrients they need for themselves as well as their baby. It is not necessary to consume them all, so long as expectant mothers meet their daily quota.

The Protein Power of Eggs

At only 90 calories each, eggs pack an enormous amount of protein, containing over a dozen vitamins and minerals that expectant mothers can benefit from. Because a developing baby is growing at an extremely accelerated rate inside the womb, pregnant women must consume enough protein to care for their child’s levels as well as their own. Choline, which eggs are rich in, provide the baby with overall growth and brain health. Eggs that contain omega-3 fats aid in vision and brain development as well. Women concerned about saturated fat can take note that the levels found in eggs are lower than those found in other foods and if they are healthy ten one or two eggs a day as part of their diet is recommended.

Salmon

Consuming salmon has long been considered a healthy way for pregnant women to maintain optimal levels of protein in their diets, providing a very good source off omega-3 fats. Although there are many types of seafood that can be harmful for expecting mothers (mackerel, swordfish, shark), salmon is one that has only trace amounts of the methylmercury which can be especially dangerous for an unborn child’s nervous system. The recommended servings for salmon per week for expectant mothers is 12 ounces or less.

Beans

Of all vegetables, beans contain more protein and fiber than any other. With so many different types to select from, there are bound to be some that pregnant women like. When a woman is pregnant, the amount of fiber present in her diet can play an even more important role in preventing constipation and hemorrhoids. Beans are an excellent source of folate, iron, zinc, and calcium.

Sweet Potatoes

What many people do not know is that the orange hue of sweet potatoes comes from carotenoids, the plant pigments that convert to vitamin A in the human body. Additionally, sweet potatoes are an excellent source of vitamin C, fiber, and folate. Plus they are inexpensive and can be cooked in a variety of ways, and can go from a snack to a dinner time treat.

Whole Grains

Whole grains are high in fiber and vitamin E, selenium, and others, thus making them a section of foods collectively known as superfoods. From popcorn o barley to quinoa, there is a long list of grains out there that can maintain the healthy status you are striving to have before the birth pf your child.

Walnuts

Walnuts If you’re an expectant mother that doesn’t particularly prefer eggs or fish, then another alternative are nuts “ specifically walnuts. Known as one of the most densely packed plants with omega-3 fats, only a handful of them are necessary to propel a mothers unborn child’s brain growth. So any mother that is constantly on the go can always find time for a few as a snack.

Greek Yogurt

Compared to just regular yogurt, Greek yogurt has nearly double the amount of protein, making it ideal for pregnant women. As an excellent source of calcium, it provides women with enough protein to aid in the development of their baby’s bones and teeth. Women that don’t have enough calcium while pregnant run the risk of deterioration o their own nutrition and health alongside their baby’s.

Vegetables of the Dark, Green and Leafy Variety

Kale.

Spinach.

These are just two examples of vegetables that are packed with vital nutrients and vitamins for expectant mothers. These vegetables promote healthy eyes in a growing fetus and are loaded with vitamins A, C, and K.

Lean Meat

Everyone knows that lean meat is a high source of protein, especially when the fat is trimmed or removed from the edges. Red meat that is bought should ideally be between 95 and 98 percent free of fat.

Brightly Colored Fruits

Exotically colored vegetables are usually packed with more nutrients and are a great way for expectant mothers to maintain a healthy pregnancy. From purple to red, yellow to white, fruits in these colors provide a broad range of minerals, antioxidants, and vitamins to both mother and child. The more varied the fruits the fetus is exposed to, the more likely it is to accept them after birth.