15-ESSENTIAL FOODS TO EAT DURING PREGNANCY
Pregnancy is precious. You should possessive about your diet during these days. Hence You should make a list of essential foods to eat during pregnancy. While Pregnant you need to make sure that you should take enough and balanced diet to provides enough nutrients and energy to your baby for their better development.
List of foods prepares your body to be healthy enough to face the changes during the pregnancy. The right balance & nutritious diet contains proteins, vitamins, fats, and carbohydrates consuming a wide variety of vegetables and fruits.
Countries like in India some women’s diets may influence by ethical beliefs and religious requirements. So it needs to be checked by a doctor before planning foods to eat during pregnancy.
As mentioned above, the mother should follow a varied, balanced, and nutritious diet that must include:
1. Fortified Breakfast Cereal
You know at least 400 mcg folic acid was important before conception and during the first trimester of pregnancy, but for the immune development, your needs of vitamin B stay high for the whole nine months.
Experts advised- “Get 400 micrograms of folic acid per day through vitamin supplements and another 200 micrograms by fortified foods((cereals- such as asparagus and black-eyed peas) will make your diet naturally high in folate”.
2. Whole Grains
Diet precautions are necessary, especially in the second and third trimesters. Whole grains help to fulfill the increased calorie requirements during pregnancy in these trimesters.
Whole grains like Oats and quinoa are high rich in B-vitamins, fiber, magnesium, selenium and including the antioxidant vitamin-E. All of these are frequently lacking in the diets of pregnant women.
3. Whole-Grain Bread
Besides grain, whole grain bread should be on the list of foods to eat during pregnancy. Instead of the white bread, you should consume a whole grain variety. In pregnancy, your consumption needs to increase to 20 to 35 grams fiber daily. whole grain bread provides about 2g of fiber per slice. It also provides you with a good amount of zinc and iron.
4. Beans & Lentils
The daily requirement of proteins increases from 50g to 60g during pregnancy. Beans and Lentils are the excellent sources that may fulfill these requirements. A cup of beans and lentils contains about 15 grams of proteins.
They’re also rich in fiber, which helps to combat hemorrhoids and constipation during pregnancy. One cup of cooked lentils is also rich in folate, potassium, magnesium, and essential fatty acids.
5. Broccoli and dark, leafy greens
Broccoli and dark, green vegetables, such as kale and spinach contain fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium.
They also benefitted improving your digestion and immune system and also reduce the risk of low birth weight. Since it contains plenty of vitamin C, these popular green vegetables increase the absorption of iron when it’s eaten with an iron-rich food.
6. Nonfat Milk or Dairy products
Bones of a baby have maximum weight part out of their whole body weight and that’s made up of calcium. That’s why during formation of baby bones, your body absorbs roughly twice as much calcium from foods while you’re pregnant. So your daily needs of calcium being doubled.
Dairy is the best dietary source of calcium and provides high amounts of calcium, phosphorus, magnesium, various B-vitamins, and zinc. Needless to say that you should add dairy products to your ‘foods to eat’ list during pregnancy. Each 8-ounce glass of milk provides about 30mg of calcium.
Dairy products contain two types of high-quality protein: whey and casein.
Yogurt, especially Greek yogurt contains more calcium than any other dairy product. People who are milk/ lactose intolerant may also be able to tolerate probiotic yogurt.
Probiotic supplements may reduce the risk of gestational diabetes, pre-eclampsia, allergies and vaginal infections during pregnancy.
Each ounce of cheese contains between 150 and 200 milligrams of calcium.
7. Lean Meat
If we talk about high-quality protein then none other than Chicken and pork comes to our mind. Moreover, lean meat is also rich in iron, choline and other complexes of B-vitamins. All of which are needed in higher amounts during pregnancy.
It may be difficult to cover iron needs with diet alone, especially since many pregnant women develop an aversion to meat. Hence iron supplements can be taken by recommendation from your doctor.
However, for those who eat red meat regularly may help increase the amount of iron. Eating foods during pregnancy that are rich in vitamin C, such as oranges or berries, may also help increase absorption of iron from meals.
During pregnancy, it might be developed aversions to some edibles such as meat. In that case, Eggs during pregnancy are an excellent alternative protein source, because they contain all the essential amino acids your body requires. The amino acids forms the proteins that build blocks of the cells in your body – and your baby’s.
Usually, an egg contains about 70 calories. It also contains many vitamins and minerals along with protein and fats. You can take egg as an omelet with lots of chopped vegetables and a bit of cheese.
If cooking aromas make you feel sick, you can take after boiling it. Eat them whole for a grab or chop them up with green salads.
Eggs are also a rich source of choline. Choline is water-soluble vitamin and essential for brain development, thus making your baby intelligent. It also prevents Neural Tube Defects. A large whole egg contains almost 113 mg of choline, which is roughly 25% of the recommended daily intake (450 mg) during pregnancy.
9. Oranges and Berries
They’re packed with rich vitamin C, healthy carbs, folate, and fiber. Since an orange contains nearly 90 percent of water, they’ll also help you meet your daily fluid requirements.
They also increase the absorption of Iron, if taken with rich iron diets. Vitamin C also improves the skin health and immune function.
More than 30 percent Fats should not be recommended as a part of a pregnant women’s diet. Unsaturated fats found in nuts helps the development of the baby. But because they are high in fat and calories you should stick to 1-ounce servings of nuts and 2-tablespoon servings of nut butter. Avoid highly allergenic foods, such as peanuts, during your pregnancy.
Salmon is the important food to eat during pregnancy. It is very rich in essential omega-3 fatty acids. Omega-3 fatty acids especially the long-chain omega-3 fatty acids DHA and EPA are essential during pregnancy.
Salmon during pregnancy is a rich source of omega-3 fatty acids and help to build the brain and eyes of the fetus and help your baby to make intelligent.
Salmon is also rich in vitamin D, which many people deprived off due to limited resources. Low vitamin D may link with an increased risk of pre-eclampsia, the high blood pressure during pregnancy.
Per 100g of Salmon contains-
- Energy-142 calories
- Zinc- 640mcg
- Vitamin B5-1.16mg
12. Sweet Potatoes
Vitamin A is essential for healthy growth of fetus as well as for the differentiation of most cells and tissues. Pregnant women should increase their vitamin A intake by 10 to 40%.
It is advised to avoid animal-based high amounts of vitamin A, which may cause toxicity when eaten in an excess amount. Hence, beta-carotene is a good source of vitamin A for pregnant women.
Sweet potatoes are an excellent source of beta-carotene that is converted into vitamin A in the body.
About 100–150 grams of cooked sweet potatoes fulfill the entire requirement during pregnancy. Being a veg diet you can easily add it to your food list to eat during pregnancy.
13. Colorful Fruits and Veggies
Eating plenty of red, green, orange, purple and yellow, fruits and vegetables help you and your baby gets a variety of nutrients. Each color group provides different minerals and vitamins.
14. Avocados During Pregnancy
Avocados during pregnancy is a great choice, they have a high content of healthy fats, folate and potassium and a lot of monounsaturated fatty acids.The Avocados helps to build the baby’s skin, brain and tissues and folate may help prevent neural tube defects.
Potassium may help relieve leg cramps, a common side effect of pregnancy for some women. Avocados contain more potassium than bananas.
15. Water During Pregnancy
Water During pregnancy may increase your blood volume by 1.5 liters. Therefore, it is important to intake water properly. Symptoms of mild dehydration (lack of water) include headaches, tiredness, anxiety, reduced memory, and bad mood.
Be sure the water you intake be pure or use mineral water. Any waterborne disease may harm your pregnancy at any stage.
Moreover, increasing water intake may help in relieving constipation during pregnancy and reduce the risk of UTI (urinary tract infections), which are common during pregnancy.
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