, you need to consume extra protein and calcium to meet the needs of the growing fetus
Dairy products contain two types of high quality protein: casein and whey. Dairy is the best dietary source of calcium, and provides high amounts of phosphorus
, various B-vitamins, magnesium
Yogurt, especially Greek yogurt, is particularly beneficial for pregnant
It contains more calcium than any other dairy product. Some
varieties also contain probiotic bacteria, which support digestive health
This group of food includes lentils, peas, beans, chickpeas, soybeans and peanuts.
Legumes are excellent plant-based sources of fiber, protein, iron, folate (B9) and calcium, all of which the body needs more of during pregnancy.
Folate is one of the B-vitamins (B9). It is very important for the health of the mother and fetus, especially during the first trimester.
However, most pregnant women are not consuming nearly enough folate
This has been linked with an increased risk of neural tube defects and low birth weight. Insufficient folate intake may also cause the child to be more prone to infections and disease later in life
Legumes contain high amounts of folate. One cup of lentils, chickpeas or black beans may provide from 65–90% of the RDA
Furthermore, legumes are generally very high in fiber. Some varieties are also high in iron, magnesium and potassium