It’s important to eat healthy so you can feel good every day as it is. But when you’re pregnant, you don’t just try to eat healthy; you need to eat healthy. The Canadian female nutritional guide outlines a few foods that you should concentrate on eating to navigate between what you’d like to eat and what you ought to eat. Remember, you need to get enough nutrients for that soon-to-be ball of cuteness.
The nutrition guide explains that pregnant women need choline-rich foods (which lower the fetus’ response to stress), extra iron, as well as foods with omega-3 fatty acids (to improve child neurodevelopment and overall pregnancy health). And these are just a few of the many nutritional needs you’ve got to fulfill in your diet. If you can get enough iron, fibre, omega-3 fatty acids, calcium and choline in your diet (on top of all the vitamins you need), you’ll be setting your body and, in turn, your baby, up for a healthy start.
To help you along your beautiful journey of bringing life into the world, we’ve put together a list of 10 foods that are essential to eat during pregnancy:
10 things every pregnant woman should be eating
SalmonEating at least 150 grams of fish (cooked, not raw) each week will help load you up on those healthy omega-3 fatty acids. And while mackerel and rainbow trout are other healthy fish options when pregnant, stay away from fish with high levels of mercury like tuna.Thinkstock
Cooked eggsNot only are eggs filled with omega-3 fatty acids and vitamins, but they're also packed with protein. Perfect for satisfying your soon-to-be mini-me.Thinkstock
Vegetable oilOlive oil, flax oil and walnut oil are all healthy veggie oils that will boost your baby's brain development. And although it'd be pretty gross to down half a cup of oil, it's the perfect omega-3-infused product to eat. So try cooking with it or spread some over bread.Thinkstock
BeansIf you're the kind of person who tends to stay away from beans because they make you gassy, it's time to get over the gas and eat them anyway. Beans are exactly what you need to get your daily dose of fibre (and you know you need more of it).Thinkstock
Leafy greensGet used to eating rabbit food for the next few months. Dark, leafy greens are packed with vitamins and other nutrients that will keep you and your baby ready to take on the world.Facebook
SeedsAre you in the mood for a health snack? Seeds will take care of your munchies and are also a great source of omega-3 fatty acids. Thinkstock
Whole grainsGet your fill of magnesium, vitamin B and more fibre from eating whole grains. Whole wheat bread and brown rice are great, healthy options to start with.Thinkstock
FruitIf you haven't already heard, women who eat more fruit during pregnancy will have babies with a higher IQ later on. We wish our mothers knew about this a little earlier too.Facebook
Greek yogurtMost of us are obsessed with Greek yogurt already, for its high levels of protein and calcium. If it's not already a regular part of your diet, hop on the bandwagon and start getting that much-needed protein from it.Facebook
NutsAccording to the female nutrition guide, nuts are also rich in omega-3 fatty acids. So just a few walnuts a day will give your body what it needs to keep that baby smiling in your tummy. Trail mix, anyone?Getty