2. Chia Seeds:
This grain contains fiber and omega-3 fats, which have been shown to help ward off pregnancy depression. The seeds also help inhibit the speed in which sugar is absorbed, to help your baby grow with less chance of swings in blood sugar. Mix them in yogurt or sprinkle on salads or cereal.
3. Chicken on Whole-Wheat:
The protein in lean meat— such as skinless chicken or turkey—keeps you feeling satiated and helps you hold on to muscle mass, which is important for handling the physical demands of pregnancy. (Aim for 71 grams of protein a day from lean meats or vegetarian sources, such as low-fat yogurt.)
Having whole-grain bread means you’re getting complex carbs, which take longer for your body to digest. Simple carbs, such as those found in white bread, raise your blood sugar level, which requires your body to make more insulin.
Packed with fiber (about 3 grams in one serving of 5 prunes), this dried fruit keeps your digestive system running smoothly. Plus, a diet rich in fiber may help decrease the risk of developing the pregnancy-related condition of preeclampsia. Aim for 25 grams of fiber daily.
One of our key mantras is to eat foods the way they appear when they come from the ground. and one of the best ways to get good nutrients of all kinds is by making sure to get at least five servings of vegetables a day. (Those drenched in cheese don’t count.)
Our favorite? Spinach because it has all-important folic acid, a B vitamin that helps protect against neural-tube defects, such as spina bifida.