Are you pregnant and looking for the healthiest foods to eat? Congratulations! You're about to embark on a nine-month journey that will bring big changes to your life—including your diet. Here are ten of the best, healthiest foods to add to your prenatal care menu. Sweet potatoesWho doesn’t love a good sweet potato? It can be made in so many ways- sweet potato fries, baked sweet potatoes, mashed sweet potatoes, and even sweet potato pie. An important component of sweet potatoes is beta carotene. Beta carotene is a nutrient found in plants. It functions as provitamin A, which means it can be converted into vitamin A in your body. Interested in Health + Write for Us? Write to us. Beta carotene is found in oranges and vegetables such as carrots, spinach, and sweet potatoes. During pregnancy, you need more of this nutrient since you will produce breast milk. Since sweet potatoes contain significant amounts of beta carotene, they are an excellent source of this vital nutrient. Plus, due to their high starch content, they make a well-balanced diet. White potatoYou might not think of it, but white potatoes are a nutritional wonder. One 3-4 inch white potato contains only 1 gram of fat and 95 mg of cholesterol. That’s less than one tablespoon of peanut butter! White potatoes also have 4 grams of carbohydrates and about 2 calories. Many people prefer their taste over red or brown potatoes because they don’t have the color and flavor of foods like berries and nuts. You can easily prepare them in dishes such as Pancakes, French Fries, or Mashed Potato Salad. They’re also great baked into cookies or as a snack on their own. Peanut butterWith its high content of protein and nutrition, peanut butter can be a part of your daily diet. However, you should consider limiting it to 1 tablespoon (10 g) per day – roughly half of one serving. Peanut butter is low in fat and higher in nutrients than most other nut butter. A study from the University of Texas found that eating 2 tablespoons (50 g) of peanut butter containing no added sugars every day may reduce LDL “bad” cholesterol by 4% and increase total cholesterol by 5%. This is similar to the benefits seen with two teaspoons (5 g) of cocoa powder. Consuming too much fat in general, especially saturated fat has been linked to heart disease. One small study conducted over 6 months found that people who ate peanut butter twice a day reduced their total fat intake by 11% while increasing their overall nutrient count. Research suggests that regular consumption of peanuts, including peanut butter, might be protective against liver cancer. Canola oilCanola oil is perhaps one of the most interesting oils to discuss when it comes to health. Not only does it stand alone as a healthy option, but it can also be found in many foods that we recognize as healthy. Canola oil was founded by David Cameron, who believed there had to be a more sustainable alternative to traditional olive oil. Besides being less environmental than olives, canola oil grows better than olive oil, so it contributes significantly more vitamin D and monounsaturated fats. Studies show that canola oil may reduce total cholesterol levels and blood pressure. It may also lower risks for cardiovascular disease (CVD) such as atherosclerosis or hardening of the arteries. A 2014 study determined that switching from other vegetable oils to canola oil would potentially prevent up to 13 cases of CVD per 1000 people. Unfortunately, you’ll need to incorporate canola oil into your diet every day for this benefit. Pinto beansWhile most people view beans as food that can be hard to digest due to their fibrous nature, pinto beans are one of the healthiest types of beans. This is thanks to the fact they’re mostly made up of fiber, which makes them easily absorbable. Not only are pinto beans highly absorbable, but they also contain several vitamins and minerals such as zinc, folate, and magnesium. These help keep your digestive system healthy and strong. Furthermore, all kinds of beans are high in fiber, which helps make you feel fuller longer, preventing you from craving dessert or sugar-based snacks.
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