7 Impressive Foods To Eat During Pregnancy – Pregnancy Diet
You will probably be in a difficult situation when it comes to maintain a healthy diet. And now with very easy availability of junk food and our busy lives. It is difficult to maintain our healthy diet with our busy life. During the period of pregnancy it is crucial to maintain a healthy diet. In this special phase, a woman’s body needs adequate amount of nutrients, vitamins and minerals. And missing out on the key nutrients may negatively affect the baby’s development. Furthermore, poor eating habits during pregnancy may also result in birth complications.
Furthermore, pregnant women need should be careful of the nutrients they are taking. It is important to load up on nutrients and micro-nutrients during pregnancy like calcium and iron for strength and energy. Also consuming Vitamin D rich foods for bone health. Proteins including lentils and eggs, fibre from complex grains such as ragi, jowar and amaranth are also required. It is also essential to nourish yourself with healthy fats such as nuts and seeds. Loading up on fruits and veggies is important to intake micro-nutrients. Always keep yourself hydrated, be it with water, coconut water.
Pregnant woman need not make any sudden changes to her diet in the first 3 months. From the next 3 months onwards, an additional intake of 350 calories is recommended. Nutrient rich foods like whole grains and millets are good to be included in small quantities around this time; leafy greens vegetables and antioxidant rich fruits are also a must. Pregnant women should stay away from junk and oily food. Junk and oily foods are concentrated sources of unhealthy fat, which may cause gastric problems and nausea.
Find out below the 7 Foods To Eat During Pregnancy:
7 Foods To Eat During Pregnancy
Proteins are known as the building blocks of nutrients. They are very important for the baby’s organ development. Not only they are just important for the baby’s growth and development. But also for the mother’s body requirements. Low fat meat contains of good quality protein, and other good protein sources including eggs, nuts and milk.
Another good source of proteins and calcium are fish. Salmon contains adequate amount of Omega-3 fatty acids which are extremely good for the baby’s brain and eyes.
Lentils & Legumes
This is a good source of proteins for vegetarians who are looking to achieve the protein targets by a combination of lentils like moong, bengal gram, black gram, green gram and red gram which are also rich sources of folic acid. Rajma, soya bean are also good sources of protein.
Amaranth is rich in folate and iron. Folate or folic acid is a B-group vitamin essential for the healthy development of the fetus in early stage of pregnancy. It also plays an important role in the brain development of the baby and helps support the placenta.
Green Leafy Vegetables
Green vegetables, such as spinach, broccoli, kale and spinach, include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium, which are amongst the most vital nutrients needed by a pregnant women. They are also rich in iron. Both the mother and the child need iron to enable red blood cell formation.
Whole Grains & Flour
Whole-grain breads and cereals consists of folic acid, iron and fibre. Opt for whole grain breads, whole wheat pasta or brown rice over their refined counterparts. Ragi, Jowar and Bengal gram flour should be used instead of maida or all-purpose flour.
A calcium-rich diet is highly recommended for expecting mothers. Calcium is essential for maintaining the health of the mother’s bones and to ensure proper bone and teeth development of the baby. Milk and milk products are the best sources of bio-available calcium. Low-fat yogurt and paneer are full of good quality calcium and proteins. Milk is a rich source of calcium and proteins.