A healthy diet is important for you and your growing baby. You only need about 300 additional calories each day during pregnancy.
When you are planning meals, include a variety of different nutrients for a balanced diet. Fill in the gaps with healthy snacks. Avoid empty calories or unhealthy foods to give your baby a good start and avoid excessive weight gain.
Pregnant women need about 300 calories per day more than you did when you were not pregnant. These amounts to a total of about 2.100 to 2.400 calories per day .These additional calories should come from high protein, high calcium and iron rich foods. Three hundred calories is not much actually. It could be obtained from 2 tall glasses of milk or a bowl of hearty soup, a serving of meat or fish. Do not add lots of high calorie non nutritious food such as cakes or dessert.
Eggs
Eggs are the best possible source of choline. Researchers have found that choline enhances memory function in pregnant women. Preliminary studies also suggest it can have long-lasting effects on a baby’s ability to learn and remember. Two eggs provide about half the recommended daily intake of choline for pregnant women.
Walnuts
Naturopathic physician Heather Manley points out that walnuts resemble little brains, so it just makes sense that they’re good for your mind. And the science backs it up; walnuts boost memory because they’re rich in antioxidants as well as Omega-3 and Omega-6 fatty acids. An added benefit is that walnuts boost the body’s melatonin levels, which can help cure the restless nights that pregnant women often endure.
Cranberries
Cranberries are rich in antioxidants and flavonoids, cranberries have been shown to improve memory and cut down on free-radical damage in brain cells. Pregnant women often crave easy, portable snacks between meals, and cranberries can be paired with brain-boosting nuts for a great snack mix. You can also enjoy a glass of cranberry juice with your lunch or spread a little cranberry sauce onto a sandwich.
Coconut Oil
Coconut oil as a good source to boost a mommy-to-be’s brain power due to its high percentage of medium-chain triglycerides, which are a unique form of dietary fat that impart a variety of benefits. Coconut oil is also a great energy boost for exhausted pregnant women — one tablespoon can provide 4 to 5 hours of energy with no accompanying crash.
Whole grain
Whole grain carbohydrates are essential for pregnant women because they boost energy levels. They are also rich in vitamin B6, iron and folate, all of which are important nutrients for both mother and child’s mental functioning. Start your day with a bowl of nutritious cereal, eat your sandwich on whole-grain bread, or snack on baked goods chock full of grains.
Cheese
Cheese is a great source for vitamin B12, which is necessary for brain function because it helps nerve cells communicate more rapidly. B12 is important for pregnant women because folic acid supplements can mask some of the signs of a B12 deficiency. Liver is the best source of B12, but is off-limits during pregnancy. A safe alternative is a low-fat version of a hard cheese, like cheddar, Swiss, or Colby.
Legumes
Lentils and beans are rich in thiamin, which is critical for cognitive function. As is the case with other B vitamins, thiamin intake needs to be higher during pregnancy; thiamin deficiency can result in depression, nervous exhaustion and insomnia. Legumes also contain high levels of iron and folate, which is important for preventing birth defects and enhances memory recall in women.
Spinach
Pregnant women need loads of vitamins, so it’s important to eat as many colorful fruits and vegetables as possible. Spinach is particularly beneficial because it’s rich in folate. Cheese can boost the pregnant women Brain.
