foods to eat during Pregnancy
Pregnancy is a significant period for any couple because there is a need to care for the child and the mother. There are different changes that a mother goes through at the hour of pregnancy. A solid eating regimen will assume a fundamental part in confronting those progressions and keeping up the mother’s general wellbeing. Therefore, she needs to ensure that her diet has enough nutrients and minerals for the child’s proper growth.
1. What are the essential nutrients required during Pregnancy?
A healthy pregnancy is a result of a balanced and nutritious diet. A mother’s diet should consist of all the essential macronutrients like:
Protein: Proteins are the building blocks of muscles and tissues and are vital for the healthy growth of a baby’s tissues and organs. Protein plays an essential role in the development of the brain. It also helps you to ensure a proper blood supply for your baby.
Carbohydrates: Carbohydrates are the primary source of energy in your diet. Carbs are sugar molecules that are a union of carbon, hydrogen, and oxygen(CHO). They are broken down into simple sugars like glucose, which are transported throughout the body to provide energy to your growing baby during pregnancy. Therefore, around a third of your daily food intake should be starchy carbohydrates.
Fats: Healthy fats are essential because they improve heart health and cholesterol. Healthy fats are necessary during pregnancy for a baby’s brain and eye development. Fat cells insulate your body and help in keeping your baby warm.
2.Top 10 foods to eat during Pregnancy:
1.Dairy products
During pregnancy, calcium and protein are the essential nutrients for your baby. One of the best sources of calcium is the dairy products like milk, yogurt, cheese, etc. They also contain proteins like whey and casein, which are vital for the growth of a baby’s organs and tissues. The mother should include one glass of milk and other dairy products like paneer, greek yogurt, etc., in her diet.
2. Eggs
Eggs will be an essential part of your diet at the time of pregnancy. It is one of those foods that contain the vital nutrients your baby needs during pregnancy. One egg contains about 70 calories, full of proteins, fats, vitamins, and minerals. It is necessary for mothers as they help in the baby’s brain development and prevent many diseases. They also play a vital role in avoiding congenital disabilities and abnormalities in a child.
3.Sweet potatoes
When we talk about carbohydrates, one food always makes it on the top of the list, and that is Sweet potatoes. They also contain beta carotene, which is very important for the development of the baby. In addition, they are a good source of fiber, which helps maintain smooth digestive process and control spikes in sugar levels. One less talk about sweet potatoes is that they can be consumed in various ways, making them must during pregnancy.
4.Whole grains
A majority portion of the mother’s diet should consist of carbohydrates. When we mention carbs, there will always be the inclusion of whole grains here. The best examples of whole grains are oats, quinoa, brown rice, brown bread, etc. They are a healthy source of carbs which are the primary energy source of your body. Apart from carbs, they contain fiber, which helps prevent constipation and keeps the digestive system healthy. With a good amount of carbs and protein, whole grains are also a significant source of minerals like iron and magnesium, which help keep the immune system healthy.
5.Green leafy vegetables
We all know that leafy vegetables are packed with all the nutrients you will ever need. But what about the taste? The thing is that your buds will permanently deny the foods with the essential nutrients. So mother should strictly include green leafy vegetables in her diet. They are full of fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium, which you shouldn’t miss at any cost. The goodness of green will prove to be a blessing from a mother to her baby.
6.Fruits
During pregnancy, a mother will often feel a difference in her sense of taste due to a condition called Dysgeusia. Some hormonal changes during pregnancy mainly cause it. In these circumstances, fruits play the role of natural sugar, which can help the mother to include all the essential nutrients without any concern. Mother should consist of all the fruits such as apples, bananas, citrus fruits like lemon and orange, berries, kiwis, watermelon, etc., in her diet to ensure that all the essential vitamins and minerals are included in the diet. They are full of fibers, vitamin C, vitamin A, Potassium, Magnesium, and folic acid, which are essential for the mother and the baby.
7.Dry fruits
Like fruits, a mother should also include a variety of dry fruits in her diet. Dry fruits are generally high in calories, fiber, and various vitamins and minerals. The mother should consist of dry fruits like Dates, prunes, cashews, almonds, walnuts, etc., in her diet. They are full of fibers, potassium, iron, and vitamin K, essential for the mother and baby. Dry fruits also act as a natural sugar which will provide some relief to the buds. They are a must during pregnancy, but pregnant women should consume them in a small quantity.
8.Lentils
Lentils are an excellent source of protein which is an essential nutrient during pregnancy. Proteins are called the building blocks of muscles and tissues. They play a vital role in the development of a baby’s tissues and organs. Apart from protein, lentils are packed with fibers that help prevent constipation and ensure a smooth digestion process. Lentils should be a part of your diet during pregnancy.
9.Meat and fish
Lean meat is an incredible source of excellent protein. It is full of iron and other B vitamins that are essential during pregnancy. The need for iron will increase at the time of pregnancy. Here, meat can play a vital role in completing the requirements of iron in the body. Also, fishes like Salmon can be a healthy source of protein and vitamins. They are complete omega-3 fatty acids and vitamin D, which are very important for our immune health.
10.Water
Yes, you read that right! Water is the most ignored food at the time of pregnancy.
We often miss our daily water intake, which may lead to dehydration. In addition, dehydration may cause other problems like headaches, anxiety, and mood swings. So to avoid such a situation, a mother should drink at least 2-3 liters of water daily.
3.Takeaway
Motherhood doesn’t start after we welcome the baby into the world. It begins while they are in the mother’s womb. The food that you are consuming today will define the health of your baby in the future. So, make sure all the things you do will help your baby to live a healthy life. A pregnant woman should take action only after consulting a doctor. Make sure that all the food that you consume today will be a blessing for your baby tomorrow.