Healthy foods during pregnancy

 

For a healthy baby, one has to follow a healthy diet during the pregnancy period. Pregnancy time decides how healthy your baby is going to be and how easy your labour is. For this, you had to have nutrition-rich foods in your diet plan. A balanced diet is more important. Any good food can harm you when you consume more. It is good to have a balanced diet. See to it your meal, snack, dinner, and brunch time is filled with proteins, fibre, vitamins, and all other essential nutrients for the growth of the baby.

At the time of pregnancy, many women face a lot of disorders like gestational diabetes, blood pressure, thyroid, iron deficiency, skin rashes, baby overweight, low amniotic fluid in the womb. These disorders can be usually prevented by having rich foods. Consult a dietician and get a complete diet plan for all three trimesters based on your body and baby's condition.

Pregnancy meal plate

A pregnancy meal plate has to be filled with proteins, vitamins, minerals, folic acid, fats, carbohydrates, fibre, and other nutritions. One can split and have their servings instead of filling their tummy at one time. There is a myth your mothers say you had to eat more because you are eating for two. But actually, it is not like your baby absorbs the nutrients in the food only through the blood. So there is no need to eat more instead eat in a proper ratio and having healthy food.

Here is a nutrient level required during pregnancy

NUTRIENT	DAILY REQUIRED LEVEL
Proteins	70 -100 grams per day( increases on each trimester)
Iron	27 mg
Calcium	1200 mg
Folate	600 – 800 mcg

                                                                                   

This is the most needed nutrient level apart from this pregnant women needed both micronutrients like vitamins, minerals, and macronutrients like fats, carbohydrates which provide sufficient energy.

Foods to include during pregnancy

Fruits

To have a healthy pregnancy one has to get sufficient vitamins and folate, this can be obtained naturally by adding fruits to your servings. All fruits have their health benefits when we take them for pregnancy all fruits are not good fruits. Some fruits may harm your baby and bring health disorders to the mom. For those who are at risk of getting gestational diabetes, it is better to avoid sugary fruits. The fruits which need to be added during pregnancy are,

Must Read: Fruits to avoid during pregnancy

Pomegranate: Pomegranate is the best fruit during pregnancy. It is rich in vitamin C, K, iron, folic acid. It helps in digestion and prevents preterm labour and growth disorders for the baby.

Apple: Eat an apple every day to have a healthy baby. Apples are a good source of fibre, iron, vitamin, calcium, and pectin.

Orange: Oranges help pregnant women to stay hydrated. It is rich in vitamin C, folate. By eating orange during pregnancy baby growth development will be good and cell damage can be prevented.

Guava: Constipation is the biggest challenge that all pregnant women face and it can be completely avoided by having guava in your diet plan. Guava is rich in vitamin B9 and folic acid which is more needed for the baby's brain development.

Fruits like mango, dates, kiwi, fig can also be added.

Vegetables

Green and dark colour vegetables are healthier. From vegetables, we can get fibre, vitamins, iron, and many other minerals. Green and leafy vegetables like broccoli, spinach, kale, moringa leaves, Amarnath leaves are rich in iron and vitamin content. Add at least one green vegetable per day.

Root vegetables like carrot, beetroot, and sweet potato are a good source of vitamin A, C, K, iron, fibre. The dark colour vegetables have beta carotene which converts into vitamins.

Include green peas, Indian broad beans, capsicum, tomato in your meal plate. These vegetables are nutritious are help for a healthy pregnancy.

Must Read: Best vegetables must eat during pregnancy

Dairy Products

Dairy products give calcium which is more necessary during pregnancy. Calcium strengthens the bones of the baby and flexibles the bones of the mother during pregnancy. Dairy products like milk, cheese, yoghurt can be added to your meal plate. One can consume 3 cups of low-fat milk per day. Too much milk can also cause iron deficiency.

Nuts and seeds

During pregnancy, eating nuts gives more health benefits. nuts have polyunsaturated fatty acids, fibre, folate, vitamin E, magnesium. Intaking nuts and seeds can help your baby’s brain development. They are a good source of proteins and should take at the right quantity. Nuts like walnuts, almonds, cashews, brazil nuts, peanuts, hazelnuts, and seeds like pumpkin seeds, sunflower seeds, and flax seeds can be added to your diet plan.

Fish & Meat

Red meat and eggs are rich in proteins, iron, fats, and vitamins. If you are a non-vegetarian then you can surely add eggs, liver, and mutton. Fishes are a good source of omega 3 fatty acids, iron, and vitamins. Fishes like salmon, clams, tuna, scallops, shrimp, pollock can be added to your diet plan. Weekly twice nonveg foods can be added.

These are some of the healthy foods that need to be added to your diet plan. Know about your pregnancy health status from the gynaecologist according to that follow the healthy pregnancy diet plan from the dietician experts.

BEST WISHES FOR HEALTHY PREGNANCY!!!