9 Essential Foods you should have during pregnancy
So you are excited about donning the baby bump, and are already planning the delicious goodies that you will whip up for your unborn child! Becoming a mother is undoubtedly one of the most beautiful experiences a woman can go through in her life.
When you’re expecting, a host of people – from your family and friends and sometimes even complete strangers – are ready to give you advice on what to eat and what to avoid. Everyone comes with their own stories and experiences. While they surely have your best interests at heart, all the information can become intimidating, making you very confused and nervous.
Have you given a thought to what you will eat during the nine months? All the growth and development of the baby depends on whatever you eat during the pregnancy period, so it is imperative to maintain a healthy and nutritious diet.
To allay your fears, we bring together a list of 9 foods that you must simply not miss if you’re going to be a mother soon.
Calcium-rich foods
Dairy products are essential for pregnant women since the protein and calcium are needed for the growth of the fetus. They also have various other nutrients such as phosphorus, B-vitamins, and Magnesium, which is great for the overall health during pregnancy.
You should especially incorporate Greek yogurt into your diet if you are expecting. It has double the amount of protein of regular yogurt, and is a great source of probiotics too! Probiotics aid in regulating your digestive health and can reduce the risk of complications that may arise during pregnancy.
Colourful Fruits and Vegetables
Add all the colorful vegetables you can find in your diet. An expectant mother should eat yellow, red, purple, orange and of course, green vegetables. Each color provides different vitamins and minerals and makes a healthy and wholesome diet.
Dark and green leafy vegetables are very nutritious and should be indispensable during pregnancy. Rich in vitamins, these vegetables also have calcium, iron, folate, and potassium. Green vegetables are also rich in antioxidants which increase the immunity.
And of course, these vegetables are also rich in fiber which prevent constipation, a very common complaint among expectant mothers!
Sweet Potatoes
Pregnant women are advised to increase the Vitamin A intake by about 40% during pregnancy. Vitamin A is important for the growth of the baby. It aids the development of cells and tissues of the fetus.
But High amounts of animal-based sources of Vitamin A should be avoided, as it sometimes leads to toxicity.
This is why sweet potatoes should find a place in your diet! These yummy delights are rich in beta-carotene, which converts into Vitamin A in the body.
Eggs
Eggs are one of the most nutritious foods you can find. With high-quality protein, vitamins, and minerals, eggs provide many of the recommended nutrients for pregnant women.
Eggs also contain choline, which is necessary for brain and nervous system development of the fetus. Expecting mothers often do not consume the recommended amounts of choline, which increases risks of defects in the baby.
You can have eggs as a snack, or combine it with vegetables and cheese to make it the perfect nutritious breakfast!
Fish and Fish Liver Oil
Various kinds of fish such as salmon are rich in omega 3 fatty acids, which are recommended for healthy development of the baby. It enables the brain and eye development of the fetus.
Fish liver oil is also an excellent source of omega 3 fatty acids. It is also rich in Vitamin D, which is often an overlooked but very important vitamin.
Consumption of cod liver oil has been associated with a healthy birth weight and lesser disease risks later in the baby’s life.
However, as an expectant mother, you should remain cautious and pay attention to the number of nutrients that you take. More than a single serving per day of fish liver oil can be in fact dangerous for the baby, and for you!
If you are on a vegetarian only diet, not to worry! You can get omega 3 fatty acids from several plants based sources such as algae, canola or flaxseed oils, walnuts, and green leafy vegetables. Vegan Omega 3 supplements are also available, which can give you the required nutrients!
Beans and Legumes
As a pregnant woman, you would be aware that your body’s needs for iron and folic acid increase during this time. So, including foods rich in iron is essential at this time.
As a pregnant woman, you would be aware that your body’s needs for iron and folic acid increase during this time. So, including foods rich in iron is essential at this time.
The fibrous nature of these foods also aids digestion, and keeps off other discomforts related to pregnancy too!
Lean Meat
Pregnant women are at risk of developing iron deficiency anemia, especially in the third trimester. To avoid such problems, you should maintain a healthy intake of iron in your diet.
Meats such as chicken, beef, and poultry besides being a source of protein, also contain iron, choline and various B vitamins. All of these are recommended nutrients during pregnancy. You must add these meats to your favorite meal and enjoy delicious yet healthy food!
Vegetarians may consider having Vitamin B supplements since this is one nutrient not easily found in plant-based foods.
Good sources of iron are iron-fortified cereals, prune juices, spinach, and raisins. Blackstrap molasses are also rich in iron.
Vitamin C Rich Foods
Think berries, oranges, tomatoes, kiwi, peppers – all these foods are rich in vitamin C which helps in absorption of iron in the body.
Vitamin C also boosts the immune system, which gets suppressed during pregnancy. They also contain a lot of water and relatively fewer calories, making it the perfect nutritious snack!
Water
It may not seem all that important, but staying hydrated is extremely necessary for your good health. The blood volume increases during this time. Therefore, the risk of becoming dehydrated increases.
Increased water intake may help with your mood swings, anxiety, and tiredness. It will also help relieve problems like constipation or urinary tract infections which become a major irritant during pregnancy.
The most important thing, however, is to relax! Pregnancy is a very beautiful experience, however, it can be stressful too at times. So don’t worry if you are not able to eat healthy all the time! Just enjoy the attention, and enjoy your journey!