Many pregnant women takes snacks instead of necessary vegetables that will nourish the baby. When we are building our healthy eating plan, it is advisable to focus on whole foods that give us higher amounts of the good stuff that maintains and nourishs the body. Pregnant women should take notes on the right vegetables to eat.
Vegetables are made up mostly of carbs, water, vitamins, minerals, etc .The amount of carbs in each vegetable can differ widely. Some vegetables are much richer in carbs than the others, let's take for example , 100 grams of cucumber contains about 3.6 grams of carbs. 100 grams of carrots contains almost 3/4 times more carbs at 10 grams. Even 100 grams of potato contains about 5 times more carbs at 17 grams etc.
Two main categories of high carb vegetables are :
Starchy vegetables like potatoes, plantains,beats corn, potatoes, carrots, peas, yams, squashes, pumpkin etc
Second vegetable is beans. Since beans and other legumes are high in carbs, it is advisable for one to avoid all beans if possible including lentils, pinto, refried, black, lima, and garbanzo called chickpeas. Try to avoid hummus since it is made with garbanzo beans.
Do you know that green beans are not actually beans? They are non starchy vegetables .It is very important to avoid these high carb vegetables, that doesn鈥檛 mean you should avoid all the vegetables.
There are two main categories of non-starchy vegetables:
Leafy greens and non leafy veggies.
Leafy greens are kale, watercress spinach, lettuce, arugula (Gargeer or Tara Mira) and even herbs .
Non Leafy vegetables are cucumbers, green onions, asparagus, brussels sprouts, artichokes, broccoli, cauliflower, celery, peppers, zucchini, and mushrooms .
Dairy products :Dairy is the best dietary source of calcium, and it gives high amounts of phosphorus, varieties of vitamins, zinc and magnesium. Sources of dairy products like milk, cheese, yogurt etc are needed for nourishing the body. During pregnancy, one is advised to consume extra protein and calcium to meet the needs of the body. There are two types of diary products ; Casein and whey.
Sweet potatoes are cooked in many ways and is very brich in beta carotene. It is important to know that when we eat sweet potatoes, it is converted into vitamin A in the body. Vitamin A is essential for baby鈥檚 development.
Broccoli and dark are green vegetables and are Bonanza of green goodness like kale and spinach, can be cooked or squirreled into all kinds of dishes .They give fiber, Retinol / vitamin A, vitamin C vitamin K, calcium, iron, folate, and potassium that maintain the pregnancy.
Berries : Some of the best berries to eat during pregnancy includes goji, raspberries, blueberriesd and acai berriesetc .Bereies like water, healthy carbs, vitamin C, fiber are antioxidant.They provide a lot of flavor and nutrition, but with relatively few calories.
Avocados are fruits with a lot of monounsaturated fatty acids.
They are high in B vitamins,fibers, vitamin K, potassium, copper, vitamin E, and vitamin C etc.
Because of the good content, they are great choice during pregnancyPotassium helps to relieve leg cramps, a side effect of pregnancy for some women. In avocados,there is a lot potassium than bananas. Folate works by preventing developmental abnormalities of the brain and spine like spina bifida.
Dried fruit is among the vegetables that are high in calories, fiber, various vitamins and even minerals.
One talking dried fruit are provided with a large percentage of vitamins and minerals, including folate, iron, and potassium.It is good to know that Prunes are also rich in fiber, potassium, and vitamin K. Not only that, they are also helpful in relieving constipation.
Further more,dried fruits also contain high amount of sugar and increase the calorie and nutrient intake in the body. One is advised not to consume more than one at a time.
Is very important for your health to get at least some of low carb veggies per day. Low carb veggies also called non starchy vegetable. They are rich in critical minerals like potassium,rich in vitamins like Vitamin C.
Thank you for your understanding. If you have questions let me know !
