Salmon
Salmon, a delectable addition to pregnancy-friendly diets, is a rich source of omega-3 fatty acids, essential for fetal brain and eye development. While certain seafood poses concerns due to contaminants like mercury, salmon, sardines, and anchovies are safe choices. Opting for fresh salmon is advised, considering the potential risks associated with smoked varieties. The omega-3 fatty acids present in salmon offer many benefits, including possible extensions of gestational length, contributing to a healthier pregnancy. This fact was proved in a Belgian Cohort study.
Water
Hydration is paramount during pregnancy, with blood volume increasing by approximately 45%. Adequate water intake, ranging from 8–12 cups per day, as recommended by the American College of Gynecologists, is crucial to prevent dehydration in both the mother and baby. Beyond addressing dehydration symptoms like headaches and fatigue, increased water consumption aids in relieving constipation and lowering the risk of urinary tract infections common during pregnancy.
Satisfying thirst with water and considering other hydrating sources like fruits, vegetables, coffee, and tea ensures a holistic approach to hydration. A simple yet effective pro tip involves keeping a reusable water bottle on hand, facilitating consistent hydration throughout the day. [5]
Whole Grains
They distinguish themselves from their refined counterparts, whole grains. Whole grains like oats, quinoa, brown rice, wheat berries, and barley are a nutritional powerhouse. Packed with fiber, vitamins, and plant compounds, whole grains offer a comprehensive nutritional profile. Some, like oats and quinoa, further contribute protein, B vitamins, fiber, and magnesium, enriching the diet with diverse nutrients essential for maternal and fetal health.
Incorporating whole grains into meals presents a flavorful and nutrient-dense alternative to their refined counterparts. This shift not only enhances nutritional intake but also aligns with the broader goal of promoting overall well-being during pregnancy.
