A must-do to stay healthy when you’re expecting, is make an appointment with a qualified nutritionist or dietician for a sensible pregnancy eating programme. Also ask him or her to add these 11 ‘superfoods for pregnant women’ (according to health experts) in the mix.³

• Dairy or probiotic yoghurt if you’re lactose intolerant, for extra calcium to help baby grow and reduce complications
• Sweet potatoes, as your body converts it into vit A, which is also crucial for baby’s growth and cell production
• Salmon, which is a natural source of omega-3 fatty acids and vit D, which will help with baby’s brain and eye production
• Legumes such as chickpeas, lentils, peas and beans, all great sources of folate which may reduce birth deficiencies and diseases
• Greens, including beans, broccoli and spinach, to keep your tummy regular and provide you with much-needed nutrients
• Eggs, as they are especially nutrient-rich and contain choline which is a quintessential for baby’s brain development and growth
• Lean meat, as it is a great source of high-quality protein, that also contains iron, choline and vit B, that are all essential nutrients for both you and baby
• Fish liver oil, as it is rich in omega-3’s, as well as vit A and D
  ix. Berries that are little antioxidant and water bombs, filled with vit C and other vitamins and carbs that you need to increase your water and nutrient intake
• Avocados are filled with monounsaturated fatty acids, fibre, folate and potassium, which can improve your baby’s health and help reduce leg cramps for you
• Whole grains are another natural source of fibre, vitamins, magnesium and plant elements that your expecting body needs

Sources

• American Pregnancy Association. Pregnancy Wellness. Available at: http://americanpregnancy.org/pregnancy-health/#
• Mayo Clinic. Pregnancy Week by Week. Available at: https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/prenatal-yoga/art-20047193
• Healthline.com. 13 Foods to Eat When Pregnant. Available at: https://www.healthline.com/nutrition/13-foods-to-eat-when-pregnant#section14