Top 10 Foods To Eat During Pregnancy (and why) + Pregnancy Diet Plan (From a Dietitian)

the top 10 pregnancy foods to grow the healthiest baby and maximize brain development i will also link below to a free pregnancy meal plan that i put together as a registered dietitian that will include all of these foods algae oil you have likely heard before that the omega-3 dha is vital to the formation of your baby's eyes brain and nervous system traditionally dietitians recommend fish as the best source of dha however algae oil is a plant-based source of dha omega-3s fish are a good source of dha because they eat micro algae to eat the algae oil is to go directly to the source research shows that it increases blood dha the same as fish oil but it has the benefit of not contributing to overfishing global warming and destroying our coral reefs it is lower in mercury and toxins than fish and also has neutral flavor for those of you who don't like fishy flavor i will link to a few algae oils that are third party tested in the meal plan as well eggs eggs are an excellent source of protein and the egg yolks are one of the best sources of choline cooling is important for the development of the memory center of the brain and neural tube formation one study found that over half of pregnant women had a choline deficiency if you don't eat eggs you can ask your provider about a choline supplement [Music] dark leafy greens dark leafy greens like spinach swiss chard kale and collards are terrific sources of calcium iron vitamin k and folic acid as well as other necessary vitamins they help with the formation of your baby's tissues they build a healthy blood supply and contribute to bone growth they also protect your baby's dna from methylation changes high folate helps neural tube development protecting against neural tube defects and vitamin k helps to reduce the risk of postpartum hemorrhage eating vegetables with fat sources such as oil butter ghee or avocado also helps the absorption of the fat soluble vitamins in the greens vitamin a vitamin d vitamin e and vitamin k meat on the bone and bone broth lean meats are a good source of protein it's the bones skin and connective tissue that you get from meat on the bone or bone broth that is high in collagen gelatin calcium magnesium iron and zinc iron is important to carry oxygen to your growing baby gelatin and collagen are rich sources of glycine that is important for bone tissue and organ development of your baby especially in the third trimester iron and zinc help protect and to lower the risk of miscarriage pre-term delivery anemia stillbirth and neural tube defects legumes beans and lentils legumes are nutritional powerhouses and include beans peas soybeans peanuts and lentils they're an excellent source of folate potassium iron and magnesium as well as essential fatty acids they also contain phytochemicals which help protect against oxidative stress and inflammation and they decrease the risk of developing chronic diseases nuts and seeds nuts and seeds contain protein they're rich in healthy fats folate vitamin e magnesium and fiber the fiber found in nuts and seeds are helpful in aiding digestion and the healthy fats aid in neurological and brain development of your baby sweet potato is rich in beta-carotene which the body can convert into vitamin a vitamin a is essential for the growth and differentiation of cells with lung development and maturation being particularly important avocados avocados are especially rich in the keratinoid lutein lutein has powerful antioxidant properties and is important for your baby's high development and brain function avocados are also high in vitamin c folate magnesium and potassium getting enough potassium may also help regulate blood pressure in pregnancy berries berries such as blueberries strawberries blackberries and raspberries are high in vitamin c antioxidant fiber potassium and folate vitamin c helps the body absorb iron which helps carry oxygen to your baby chia seeds chia seeds are rich in calcium magnesium iron potassium and fiber they have the ideal balance of soluble to insoluble fiber to help regulate bowel movements and maintain healthy gut bacteria levels start with a teaspoon and work your way up to one to two tablespoons per day i've also included recipes using chia seeds in the meal plan i hope you enjoyed that video make sure you go grab the pregnancy meal plan that i'll link to in the description box below also if you like this video please give it a thumbs up you can subscribe to my channel for more pregnancy nutrition as well as weekly pregnancy and postpartum workouts in yoga [Music] you

Channel: Pregnancy and Postpartum TV

Views: 426,882

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Id: 3GTK6MLPJ9g

Length: 6min 12sec (372 seconds)

Published: Fri Apr 23 2021