Pregnancy Diet: Eating healthy is essential for the well-being of both the mother and the baby and that is why it’s important to watch what you eat when you are expecting. Here’s a guide for you!
Eating healthy and nutritious food is a necessity in all phases of life but it becomes even more important when you are expecting a baby. When you are pregnant, you need to consume certain foods to provide you with an adequate amount of rich nutrients such as iron, carbohydrates, protein, folic acid, iodine and calcium. Maintaining a balanced pregnancy diet is very crucial for you and your baby’s well-being.
Now that your body is providing nourishment to both of you, it’s important to understand that you need to increase your calorie consumption, especially during the second and third trimesters. However, that does not mean you should give in to your cravings and intake junk or high-fat foods. You must maintain a balanced diet so that you and your little one stay healthy and safe.
To help out all the soon-to-be mothers, we have compiled a list of foods you should take when you are expecting.
- Fruits and leafy vegetables
Fruits and vegetables are filled with many important nutrients for pregnancy especially, vitamin C and folic acid. Pregnant women should include fruits such as oranges, grapefruits, bananas and apples in their diet.
When talking about vegetables, leafy ones such as broccoli, spinach, fenugreek etc, are a must-have for all soon-to-be moms. It is advisable to eat at least 2-4 servings of fruits and 4 or more servings of veggies daily.
- Dairy products
Since developing a baby requires a considerable amount of calcium, the consumption of dairy products becomes of utmost importance for pregnant women. Calcium helps in building strong teeth and bones, normal blood clotting, and muscle and nerve function. Good sources of calcium include milk, cheese, paneer, ghee and yoghurt.
Legumes like lentils, soybeans, peas, beans, chickpeas and peanuts, are an excellent source of plant-based fibre, protein, folate, calcium and iron- all of the nutrients that your body needs more during pregnancy.
- Sweet potatoes
Sweet potatoes are rich in beta carotene, a plant compound that is converted into vitamin A in your body. Vitamin A is crucial for the baby’s development and it also helps in boosting immunity. So, make sure you include enough sweet potatoes in your diet.
Eggs are a great source of vitamins, proteins, minerals and amino acids. The proteins present in eggs makes them good for the growth of the baby as it generates and repairs the cells of the fetus.
Nuts are full of healthy fats; walnuts particularly are quite beneficial during pregnancy as they contain omega-3 fatty acids which work great for the baby’s brain development. Nuts, in general, are also rich in proteins, fibres and other essential nutrients which makes them essential during pregnancy.
Oatmeal has many health benefits. It is a higher-fibre lower sugar option that is safe and healthy for consumption while you are pregnant. It also contains complex carbohydrates that provide instant energy and keeps you feeling full longer.
- Lean meat
Lean meat is loaded with high-quality proteins and contains little to no fat. It also has high amounts of iron, thus preventing iron deficiency, which is one of the most common causes of anaemia during pregnancy.
Food plays an important role in pregnancy. As your fetus grows, your body goes through various changes. Due to this, you require a good dose of nutrients, minerals and vitamins to stay strong. A well-balanced diet will help you have a safe pregnancy and a healthy baby. That is why you must include these nutrients and food.