Today, Let’s talk about your diet during pregnancy :
We all know that eating healthy is important for everyone, especially if it’s the case of pregnancy. During pregnancy, your body goes through so many changes, so a nutritious and well-balanced diet is very important for your health as well as for the developing baby. At this point, you need to have a closer look at “what you should eat?” And “what to avoid?” Sometimes it’s mistaken that you should eat for two or you should starve as you are gaining more pounds, no it’s not true.
All you need is to make some little lifestyle changes and opt for healthier options when you are hungry over unhealthy food.
Following is the list of some of the nutritious foods that are good for pregnant women:
LOW-FAT MILK AND YOGURT: Dairy products are rich in calcium, phosphorus, B vitamins, and protein that you need more for the developing baby. But it’s recommended to opt for the low-fat options. You can have it simply a glass of milk, make smoothies by adding fruits, milk, and yogurt, have a cup of Greek yogurt, etc. Just prepare it as per your taste and enjoy it.
GREEN AND LEAFY VEGGIES: Dark and leafy greens (kale, spinach, broccoli, dandelion leaves, lettuce, etc.) have lots of nutrients packed in them, like fiber, vitamin C, Vitamin K, iron, folate, potassium, and many more. These not only provide nutrients but also help you deal with the problem of constipation during pregnancy, and boost your immune system.
SWEET POTATOES: Sweet potatoes are a great source of energizing carbs, vitamin A and fiber. It is very beneficial for pregnancy constipation as it helps to improve digestive health. You can have it in any form baked, mashed, or roasted. It’s very delicious in taste and a perfect mid-day snack item that keeps you full for longer.
LEGUMES: Beans, lentils, peas, beans, chickpeas, and soybeans are a great source of protein, iron, fiber, and folate. These varieties of legumes provide very essential nutrients that your body need during pregnancy. You will get half of the daily folate requirement during pregnancy in just one cup of cooked lentils. You can have it through curry, salad, or hummus.
WHOLE GRAINS: Whole grains are rich in fiber, B vitamins, iron, and magnesium. So it’s better to opt for brown rice, brown bread, oats, quinoa, barley, and millet as these are very healthy food options. You can add these whole grains in your diet to meet the daily requirement of nutrients that are good for expecting moms.
EGGS: Egg is one of the must have food option during pregnancy. Eggs are packed with lots of vitamins, minerals, proteins, and amino acids which are very good for the developing baby’s brain. You can cook them and have them at any time either in your breakfast or dinner. You can make an omelet, wraps, curry, chop it in your salad, and have it like the way you like.
SALMON: This superfood is very beneficial for expecting moms as well as for lactating moms. This seafood is rich in protein, omega-3 fatty acids, iron, zinc, and B vitamins that not only help your baby’s brain and eye development but also help to prevent postpartum depression. You can eat salmon(low-mercury fish) up to 12 ounces per week.
FORTIFIED CEREALS: Fortified cereals come in many forms. All you need to do is to choose wisely which is rich in fiber, folic acid, essential vitamins, and minerals and have low sugar. So check the label and just opt for the healthier option to make your pregnancy period easier.
OATMEAL: Oats are a great source of energy, fiber, folic acid, iron, essential vitamins, and minerals. It’s good for expecting moms to start their day with an energizing meal. It also keeps you fuller for longer. Sometimes it may cause indigestion problem in the first trimester if taken too much. Just limit its intake and you are sorted.
FRUITS AND VEGETABLES: To ease the problem of digestion and constipation during pregnancy, eat a variety of fresh fruits and vegetables in a day. They are packed with lots of fiber with vitamins and minerals. Like orange juice is full of vitamin C, bananas are rich in potassium and full of energy and red bell pepper is full of vitamin A, C, and folic acid.
TAHINI: Tahini, a paste made from sesame seeds, is a good source of healthy fat, phosphorus, thiamin, copper, and manganese. It is very healthy for the proper functioning of the nervous and immune system. Just few tablespoons of tahini in a day helps a lot for the developing baby.
NUTS AND SEEDS: Nuts and seeds are very nutritious as they are called wonderful power food. They are the main source of protein, vitamin E, healthy fats, and magnesium, which are very essential for the baby’s brain and neurological development. A handful of mixed nuts and seeds is a great healthy snack option in between the meals.
Foods which are not good for health during pregnancy are as follows:
RAW MEAT: During pregnancy, eating raw or undercooked meat may cause bacterial infection like Toxoplasma, Listeria, and E.coli which affects the health of the developing baby. Also, don’t forget to wash your hands and surfaces properly after handling raw meat. Make sure to reheat the processed meat products like hot dogs or lunch meat until its steaming hot before consuming.
UNCOOKED EGGS: Like raw meat, raw eggs are also not safe to consume for expecting moms. The presence of salmonella bacteria in raw eggs is the main cause of food poisoning that can make you ill and also affect the health of your little one. Just make sure to cook eggs properly or use pasteurized eggs. And avoid having homemade mayonnaise, homemade ice-cream, lightly scrambled eggs, etc. in which raw eggs are commonly used.
UNPASTEURIZED DAIRY PRODUCTS: Unpasteurized milk and cheese can also carry harmful bacteria in it. To kill those harmful bacteria from the product, pasteurization is a very helpful method. So for safe side, opt for pasteurized products. Most of the stores have pasteurized milk which is safe to drink but if you have no other option at any time, then just boil it before using.
SEA FOOD WITH HIGH MERCURY LEVEL: Some types of fish or sea food like shark, marlin, swordfish, etc. have high level of mercury which is not good for expecting moms as this could affect the nervous system of your baby. So it should be avoided. Also avoid eating raw fish. Oily fish (salmon, sardines, pilchards) and tuna are good for you if consumed in limited portions like one or two portions in a week else it also affects baby’s health.
TOO MUCH CAFFEINE: During pregnancy, it’s recommended to take as much less caffeine as possible like around 200mg a day. As too much caffeine intake may lead to low birth weight and miscarriage. So, keep an eye on your caffeine intake from your tea, coffee, cold drinks and chocolates and limit the portions.
ALCOHOL: Alcohol is a big No whether you are planning, expecting or breastfeeding, as it can harm your baby. Some suggest, very little alcohol per week is ok in first trimester but avoiding it completely is the safest option for your baby’s health.
LIVER PRODUCTS: Some vitamin A is very essential for your immune system which you can get easily from butter, cheese, eggs and some veggies. These foods are also low in retinol level than liver. Liver products have very high level of vitamin A and retinol which could actually harm your unborn baby. Just avoid liver and liver products whether you are planning or are pregnant.
Have a well balanced and healthy diet which should help you have a wonderful pregnancy experience. There are tons of delicious options , having all the nutrients you and your baby may need. You may search for the recipes as per your taste. Just little changes in your diet can lead you towards healthy pregnancy with less complications. Just confirm your diet plan and their potion size with your doctor.