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When pregnant, your body needs additional nutrients, minerals and vitamins as well as extra protein and calories to ensure the health of you and your baby. Often those people with a busy lifestyle find that having healthy meals takes away some of the stress and worry of meal prep especially when pregnant and not feeling like cooking

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1. Fresh fruit and vegetable smoothies and shakes

2. Savory oats with boiled egg and collard greens

3. Watermelon, arugula, feta cheese, walnut and mint salad with Yogurt dressing

4. Lasagna with ground lean lamb, aubergine, tomato, cottage cheese and spinach

5. Grilled salmon with fresh steamed vegetables and avocado

6. Crunchy chicken and mango salad

7. Pressure cooked chili beans with Mexican spices and yogurt

8. Peppers stuffed with cauliflower, broccoli and 0live cheese sauce

9. Korean beef and broccoli stir-fry with shrimp

10. Slow cooker Chicken stew with mushrooms and wild rice

Having a simple garden fresh salad, a bowl of couscous, wild rice or quinoa with your meal will round it off and help to keep you full for longer and ensure you are getting all the nourishment required for both yourself and your baby.

Here are 10 commonly available healthy, nutritious foods that are good to incorporate into your meals when pregnant.

1. Natural yogurt is full of probiotics to lower the risk of complications and like other organic dairy products help to give you more protein and calcium

2. Legumes which includes lentils beans and peas are a great source of plant based protein, fiber, iron, folate and calcium and many other nutrients needed during pregnancy

3. Sweet Potatoes are a very good source of beta-carotene for vitamin A which helps cells growth and differentiation in a growing fetus

4. Salmon (ocean caught) is full of Vitamin D and omega-fatty acids DHA & EPA that are essential for a babies eye and brain development

5. Eggs (Organic) are the ultimate health food it is the purest form of protein known and contains almost every nutrient needed with only 77 calories in a large egg

6. Organic Green Leafy vegetables including broccoli are high in natural fiber both soluble and non-soluble which help to remove toxins and stop constipation contain Along with spinach and kale they contain most of the nutrients needed. You can also order healthy meals online from online healthy food delivery service providers.

7. Free Range Naturally Fed Organic Lean Meat including beef, pork, lamb, goat, chicken and other poultry are all good sources of protein essential vitamins and minerals

8. 15ml of Good quality Fish Liver Oil will provide the daily requirements of many of the omega 3 fatty acids, vitamin and D

9. Berries of all types, are very high in antioxidants, vitamin C and help with nutrient absorption

10. Whole grains are full of fiber and provide calories for energy as well as the b vitamins

Ensuring you eat a good variety of the best available foods preferably organic or locally produced fresh fruit, vegetables, dairy, meats and seafood's while keeping processed and junk types of foods to the absolute minimum will ensure you have a healthy baby and trouble free pregnancy.

All of the exectant mothers may have queries about the nutritional value in the food that they eat and concerns about their day today activities. A healthy eating plan is said to be balanced only when required nutrients and vitamins that are important for the development of the child is acquired. Since vitamins play a very important role in the diet it is crucial to decide meals that are wealthy in vitamins and other nutrients during pregnancy.

By following a well laid out diet plan all through the pregnancy one can avoid all kinds of complications. It is also recommended to continue the same diet plan even after giving birth to the child if planning to breastfeed.

Preferably your pregnancy diet should include complex and natural carbohydrates, B vitamins, minerals, fiber and also, a good quantity of yellow and green leafy vegetables as they are vital for the progression of the baby. DO NOT forget to include dairy products as they contain calcium that will help in the development of baby's teeth and bones. If you don't provide your body with enough of calcium and the nature will start drawing calcium from your body leading to all sorts of complications after the pregnancy in the long run ahead.

At the same time please avoid fat absolutely during pregnancy, it will NOT only add to your existing pounds but will also become very hard for you to shed the excessive fat after the birth of your baby. On the other hand, eating Vitamin C rich fruits and veggies like berries, citrus fruits, raw broccoli and cabbage will be able to help in all kinds of metabolic processes. Preferably a balanced pregnancy diet must contain protein and/or meat, fruit, grains, dairy products, and 6 to 8 glasses of water, milk and/or juice.

Just like the ăn trái cây tốt cho bà bầu diet enough exercise at the period of pregnancy will help you in building enough strength, muscle tone, and the endurance. By exercising consistently you can moderate or eliminate all kinds of swelling, aches and tiredness that are very common during pregnancy. Make sure your workout plan is heart friendly and major muscle groups oriented. The strict exercise regime that you follow before pregnancy plays a very important role during your pregnancy. Heavy and stressful workouts like jumping, jogging, running is NOT recommended and gentle walk, swimming, YOGA is considered to be the best exercises as they have a very low impact on muscles.

Alter your exercise routine for every three months once according to your growing body. Drink plenty of water before, during, and after exercising to cut down the risk of dehydration and moreover, these workouts raise your body temperature causing more harm to you and/or your baby.

A regular exercise schedule and a balanced diet is beneficial to both mother and child, but you can always test with your health care provider to make sure you have no conditions or risks that will prevent you from taking up regular exercise routine or could cause potential harm to yourself or your child.