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The following is a guest post from Suzi Richards

Pregnancy and eating can be the best of friends or the worst of enemies. Either way, neither can live without the other.

A pregnant woman needs to eat, and eat well. Supplements, basking a few minutes under the mild sun, and taking in the fresh outdoor air just aren’t enough.

Nature and markets have made available a wide range of food products that a woman in her pregnancy can take to nourish herself and that beautiful human being developing in her.

The mother has to recognize that pregnancy is the most potent window of time to enrich herself with nutrients.

By making the right food choices, the pregnant woman is making a decision to give the child in her womb a headway in life even before she/he is born.

Here are the top 10 of the health giving foods that benefit both the pregnant mom and her child

1. Eggs

A potent source of protein needed during pregnancy, eggs contain 12 vitamins and minerals. It is endowed with choline responsible for promoting a baby’s brain health and prevents neural tube defects. It’s omega 3-fats can boost brain and vision development.

2. Whole Grains

Whole grains are among the accessible options that a pregnant mom can take for rich sources of fiber and nutrients such as vitamin E, selenium, and phytonutrients.

3. Dark Green, Leafy Vegetables

Another superfood variety that is derived from plants is those that include the popular spinach, kale, swiss chard. They provide vitamins A, C, and K and folate for the developing baby. The darker, the better.

4. Salmon

Contains high doses of omega-3 fats. It has low levels of methylmercury found in other fishes that could harm the development of a strong nervous system for your baby. Plus, it pairs well with dark, leafy vegetables.

5. Sweet Potatoes

Another gift from the plant kingdom is sweet potatoes. They are masters of converting carotenoids to vitamin A in levels that are just what our body needs. A great substitute for traditional carbohydrates, sweet potatoes have vitamin C, folate, and fiber.

6. Beans

Beans are a great source of fiber, protein, and essential minerals like folate, calcium, zinc, and iron.

7. Lean Meats

Contrary to some myths, the pregnant mom doesn’t need to delete”meats” altogether. Just make sure these are 95 to 98 % fat-free.

8. Fruits and Veggies, in Full Color

Green leafy stuff, and those other fruits and vegetables that celebrate such colors as – orange, yellow, red, purple – are rich sources nutrients.

9. Walnuts

Pregnant moms are eating for two, and frequent snacking cannot be avoided. Walnuts, a very rich source of plant-based omega-3s, fiber and protein are ideal snacks whether in the home or out on the go.

10. Yogurt

Pregnancy takes a toll on mommy’s calcium supply as typically, the baby inside her consumes even the little calcium she needs for herself. Yogurt is one of the better sources of calcium. Choose Greek yogurt for twice as much protein.

A woman’s palate can fluctuate constantly during pregnancy. A pregnant woman cannot always eat the same food all the time. Combining three food products, both from plant and animal sources, is a simple approach. Salmon, beans, and sweet potatoes, for example, are a good combo for today.

Tomorrow, the pregnant mom can opt for dark, leafy vegetables to go with lean meat, and, quinoa. These can be supplemented by simple but regular exercise like walking (in place, or in short distances), sufficient hydration, and good ventilation.

Susy Richards is a lovely mother of 3 girls (3 years, 4 years and 5) and a simple woman who is ready to share her priceless experience with other mommies around the world. She is an Advanced Practice Provider who passed birth doula and postpartum doula courses at Childbirth International in 2013. Susy is passionate about providing holistic care and is involved in pregnancy research.