Got the good news? Are you expecting? Becoming parents brings a lot of responsibilities but it also brings happiness that no one can imagine. Pregnancy is a new and most desirable phase in a woman’s life. She is going to give birth to a little one which she needs to nourish. It is important that she gets a nutritious and balanced diet for a healthy pregnancy and for foetus growth and development.
When we talk about a healthy diet, we are talking about the food that can give a good amount of nutritional values and include an accurate balance of
2. Complex Carbs & Fats
3. Vitamins & Minerals
4. Fluids and Fiber
Nutrient-dense food items are generally good not for the mother’s immunity but also for the right growth of the baby.
For the growing bones of the baby, a mother needs to supply calcium to her body. Intake of calcium not only keeps the bones strong but also lets nerves and muscles function properly. Dairy products such as milk, yogurt can be a great source of calcium.
Yogurt is not only enriched with calcium but proteins and folate (a natural form of Vitamin B9). Not only, it is helpful in digestion but also saves from any sort of yeast infections during pregnancy.
It is better if you pick fresh and plain yogurt rather than going for packed or flavored yogurts. Homemade yogurt can be helpful in limiting your calorie intake as it doesn’t consist of added sugar, unlike the packed ones.
Dried Fruits or Nuts
Dried fruits or nuts have their own nutritional profiles. Nuts are generally rich in fiber, protein, healthy fats, vitamins and minerals such as potassium, zinc, magnesium, iron, folate and Vitamin E.
Intake of one serving of nuts can provide you with a large amount of recommended consumption of your nutritional value. For instance, you can eat almonds to intake calcium, walnuts for Omega-3 and peanuts for folate.
You can also go for dates, prunes and plums. Dates are enriched with iron, fiber, potassium and plant compounds such as water, amino acid etc. Prunes are one of the natural laxatives and can be helpful to prevent constipation because these are a great source of Vitamin K, fiber and potassium.
Don't forget to include legumes in the pregnancy diet. Legumes is a group of food that includes lentils, soybeans, chickpeas, peas, beans and peanuts.
Legumes are rich in protein, iron, calcium, fiber, folate, choline and magnesium. These are typically low in fat and have no cholesterol. If a woman is a vegetarian, she can consume legumes for her daily protein intake. Because legumes are a good substitute for meat and contain all the important nutrients that a woman needs during pregnancy.
Green Leafy Vegetables
No wonder green leafy vegetables are in the list of pregnancy diets. Vegetables such as spinach, broccoli, cabbage and collard greens are excellent to add nutritional value in your daily diet.
Green Leafy vegetables are generally rich in iron, Vitamin K, fiber, calcium, potassium, folate and Vitamin A. Not only are these beneficial in pregnancy but also in eye problems. If a pregnant lady adds green veggies in one serving of her diet, she is consuming multiple Vitamins and warding off constipation due to the nutritional value and fiber.
Edible eggs are packed with lots of nutrients and can be a vital food during pregnancy. With eggs, you get an inexpensive source of protein along with choline. Eggs are a good source of Vitamin D as well which plays a vital role in building stronger bones and teeth of the baby and making the immune system strong.
Not just Vitamin D, but choline helps in the brain and spine development and let them grow in a fine manner without any abnormalities. Apart from this, eggs can save a pregnant woman from gestational diabetes and low birth weight.
Banana is one of the foods that are easy on the stomach when the expecting mother feels nausea. Not just that, they are an excellent and enriched source of energy when a person feels low. If any lady has health problems like pregnancy bloat or unstable blood pressure, bananas should be included in the daily diet.
Banana is an excellent supplement of Potassium. It helps the body to release sodium easily through urine and also helps in maintaining normal blood pressure during pregnancy.
When it comes to fetal development, vitamin A is an essential nutrient as it promotes the growth of new cells and tissues. If organ meats are included in the diet as a Vitamin A supplement, they may cause toxicity because of higher amounts of the vitamin. To be on the safe side, sweet potatoes can be utilized as a supplement of Vitamin A.
Sweet Potatoes are not only rich in carbs but are an incredible source of Beta Carotene and fibre. Human body has the ability to transform Beta Carotene into Vitamin A and reduces the chances of toxicity by retinol (Vitamin A).
With fibre in sweet potatoes, pregnant women feel full for a long period, their digestion is improved and the blood sugar becomes normal.
Constipation is a common problem in the maternity period and it may occur due to dehydration. Dehydration occurs due to less water intake in any season. Pregnant women should include some fruits such as watermelon, cucumbers, coconut water, apples, oranges, lemon, avocados, cherries, plums, berries, mangoes etc, in their daily diet.
These fruits are enriched with fibre, antioxidants, water, folate and healthy minerals and vitamins that the body needs for the proper functioning. These fruits not only keep the body hydrated but also consist of all the important nutrients that make the body function properly during pregnancy.
Food Not to Eat During Pregnancy
When we are talking about the food items that should be included in the pregnancy diet, there are some foods that should be avoided or limited in intake for a healthy pregnancy. Check out the list of food items that a woman should not consume during maternity period.
2. Processed Junk Food
4. Organ Meat
5. Unpasteurized juice, milk or cheese
6. Raw Meat
7. Raw Eggs
8. High Mercury Products such as
9. Raw sprouts
10. Hot dogs and deli meats
The Bottom Line
To make pregnancy easy, diet plays an important role. For a healthy and well-nourished pregnancy, a woman needs proper care and diet. There are a lot of food options that are enriched with nutrients and can fulfil the daily nutritional value of what a mother and her baby need.
Don’t forget to get suggestions from your doctor for the supplement. Sticking to a healthy diet along with proper medication can make the maternity period smooth and relaxing for both mother and baby.
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