Congratulations, you’re expecting! This is an amazing time in your life, but it can also be a challenging one. If you’re like most pregnant women, you’re probably working throughout your pregnancy. And if you’re working, that means you don’t always have the time or energy to cook healthy meals. So what are the best foods and drinks for pregnant women who work? Keep reading to find out.
Protein-Rich Foods
One of the most important things for expectant mothers to eat are foods that are high in protein. Protein helps your body to repair tissue, create new cells, and produce enzymes and hormones. Good sources of protein include lean meats, poultry, fish, legumes, tofu, nuts, and seeds. If you’re finding it hard to get enough protein from whole foods alone, consider adding a protein powder to your diet. Whey protein is a great option for pregnant women because it’s easy on the stomach and contains all the essential amino acids your body needs.
Folate-Rich Foods
Folate is an important nutrient for pregnant women because it helps to prevent certain birth defects of the brain and spine. Good sources of folate include leafy green vegetables, legumes, fortified breakfast cereals, and oranges. If you’re not getting enough folate from your diet, talk to your doctor about taking a supplement.
Iron-Rich Foods
Iron is essential for pregnant women because it helps to transport oxygen to the baby. Good sources of iron include lean red meat, chicken, fish, leafy green vegetables, legumes, and fortified breakfast cereals. If you find yourself feeling tired or short of breath, that could be a sign that you’re not getting enough iron. Talk to your doctor about taking an iron supplement
Water
Staying hydrated is important for everyone but it’s especially important for pregnant women. That’s because during pregnancy, your blood volume increases which can lead to dehydration if you’re not drinking enough water. The Institute of Medicine recommends that pregnant women drink 10 cups (80 ounces) of fluids per day. Most of that fluid should come from water or other unsweetened beverages like herbal tea or sparkling water. Drink up!
Pregnancy is an amazing time but it can also be a challenging one – especially if you’re working throughout your pregnancy. It’s important to maintain a healthy diet despite having little time or energy to cook meals from scratch every day. The good news is that there are plenty of quick and easy options that are packed with nutrients like protein, folate, and iron that are essential for both mother and child. And don’t forget to stay hydrated by drinking lots of water (80 ounces/10 cups per day) – something that’s important for everyone but especially for expectant mothers.
