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Diet plays a very important role in having a healthy pregnancy. The food which you take in these 9 months, directly affect your baby in all types. Healthy food is one of the biggest factors which contributes to a healthy mother and a healthy baby. Today we will be discussing about Healthy foods for pregnant woman.
Many woman gets worried of the diet intake during pregnancy. Pregnancy is a blissful period, with the addition of healthy diet you can make it complete and memorable too. First, we must know what are the nutritional sources which are must to be added in a pregnant woman’s diet.
- Folic acid
- Vitamins and minerals etc
The above listed were those nutrients which lays a very vital role in healthy pregnancy. Now, we shall be discussing about those foods which are must and fruitful during pregnancy. Healthy foods for a pregnant woman simply means the foods which are advised and suggested during pregnancy. All the stuffs are affordable and can be accessed anywhere.
‘Sunday ho ya Monday, roz khao ande’. It is very popular saying in India which means egg is something which must be there in your daily diet. Same case relies with pregnant women too. Egg (Basically the brown eggs) is highly recommended during pregnancy. Eggs contain lots of proteins and other minerals which are essential during pregnancy. You can take eggs in the boiled form for optimum benefits.
Eggs are also rich in choline, which promotes your baby’s overall growth and brain health, while helping prevent neural tube defects. An expected mother must include at least one egg in their daily diet.
Beans such as kidney beans, black beans, lentils, chickpeas etc contains lots of fibres in it. 7 out of 10 woman suffer from acidity an constipation during pregnancy; which is not good indeed. Beans and lentils are one of the richest source of protein, thus a very good thing for pregnancy.
Eating plenty of green, red, orange, yellow, purple, and white fruits and vegetables ensures that you and your baby get a variety of nutrients. Those nutrients aids in the optimum growth of your baby which is a very good thing. Seasonal fruits and vegetables ensures the right growth of the baby even.
During pregnancy, fish suits as the best non-vegetarian and healthy food indeed. Fish is very light and must be consumed by a pregnant woman. Among the fishes, Salmon suits the best. Salmon is rich is high-quality protein and very low in mercury. During pregnancy, sea fishes and fishes with high-mercury like swordfish etc should be avoided.
5. Greek yogurt–
Greek yogurt contains twice more calcium and protein than the regular yogurt. Calcium intake is very important during pregnancy. Lack of protein will cause low calcium density in both mother and baby bones which is not a good thing. A medium-sized up of yogurt a day is beneficial for expecting mothers.
6. Dark green leafy vegetables-
Dark green vegetables contains lots of iron, folate and other essential nutrients in it which are just the bliss for a pregnant woman. Spinach, kale, Swiss chard, and other green leafy vegetables are loaded with vitamins and nutrients, including vitamins A, C, and K, as well as the all-important folate.
7. Dry fruits-
A handful of mixed dry fr7uits must be consumed by a pregnant woman on the daily basis. Although, on the trimester, cashew nuts, walnuts et should be avoided as they are warm in nature and not suitable for the first three months. Later on, 4 almonds, 4 pistachios, 2 cashew nuts, 10 raisins should be taken. If you take them with milk then their efficacy gets increased twice.
8. Lean Meat-
Lean meat is an excellent food option during pregnancy. Being rich in Iron, it promotes a healthy circulation of red blood cells in both mother and baby body. It prevents anaemia which is very common during pregnancy. Make sure that the meat is free from extra fats and cholesterol otherwise it can have adverse effects.
A pregnant woman should take 3-4 litres of water daily for the ample growth of baby. Healthy fluids are very important during pregnancy. Many woman don’t like to take too much of water. Now you have an option, you can take some water in the form of soups, juices and watery fruits. Water retention is body can be harmful for both mother and the baby.
Blueberries, raspberries, and blackberries are delicious snacks and taste great in pancakes and on top of cereal. During pregnancy these cute berries are very healthy and aids in wholesome development. Include these in your diet, so that your and baby’s health is ensured.
In this way we saw the Healthy foods for a pregnant woman. Artificial and packaged foods must be strictly avoided during pregnancy. Always, remember, your baby is like a sponge, whatever you put inside is absorbed by that sponge! Have a healthy pregnancy.