Best foods to eat during pregnancy

The best foods to eat during pregnancy that few know about. Also, a healthy lifestyle and a good diet are extremely vital during pregnancy. Along with all the important check-ups and exams, you need to be extra careful about your nutritional needs as well. There are some foods that are contraindicated and there are some that are defined as healthy. According to a recent study, women on poor diets before pregnancy are more likely to give birth prematurely than women on healthy diets.

So it’s essential to add a variety of foods every day to get the right balance of nutrients to keep you and your baby well-nourished. So, now check out the 8 Best Foods to Eat During Pregnancy:

Best foods to eat during pregnancy:

Here is a list of the best foods to eat during pregnancy:

1. Milk and dairy products:

Milk and dairy products cover your body’s needs for vitamin B12 , calcium, phosphorus and protein. These nutrients are essential for the development of your baby’s teeth, bones, muscles, heart and clotting. Calcium is vital to the foundation of the baby’s bone development and therefore becomes even more important during the last few weeks of pregnancy.

The recommended daily intake of calcium during pregnancy is 1 gram – 1.3 grams per day. Foods like low-fat milk, low-fat yogurt, and low-fat hard cheese provide good amounts of these nutrients.

1 cup of 2% milk contains approximately 293 mg of calcium, while 1 cup of low-fat yogurt contains approximately 415 mg of calcium. Active yogurt culture prevents yeast infections and indigestion. You should have two to three servings of milk and dairy products a day, which should meet your daily needs.

Pregnant women should avoid consuming unpasteurized dairy products, soft blue cheese, and other cheeses like brie and camembert, as they can contain high levels of listeria. Listeria can cause certain illnesses for the newborn, which can be fatal. You can choose between cottage cheese (paneer) or another hard cheese like cheddar and parmesan.

2. Fruits and vegetables:

Fruits and vegetables rich in fiber, vitamins and minerals improve digestion and help prevent constipation. The main nutrients present in this food group are folic acid, potassium, beta-carotene and vitamin C.

You should aim to consume at least five different servings of fruits and vegetables. Wash thoroughly and do not overcook the vegetables in order to get the most nutrients.

Avocados – During pregnancy, the baby’s nervous system and brain development need a good amount of folic acid. Mothers who are deficient in folic acid before conception or during early pregnancy are at greater risk of becoming pregnant with neural tube defects such as spina bifida.

Avocados are rich in folic acid , potassium, vitamin B6 and vitamin C. Foods rich in vitamin B6 help with morning sickness. However, avocados are high in fat, so if you are overweight, keep an eye on your intake.

Carrots and Broccoli – Carrots and broccoli are a good source of fiber, vitamin A, carotenoids and vitamin C. Carrots are rich in alkaline elements, which rejuvenate the blood and balance acidic alkalinity in the body.

These nutrients are also important for the development of bones, eyes and dental papillae in babies who are developing under the gums. Cruciferous vegetables like broccoli are good detoxifiers and protect the baby from certain cancers during childhood and beyond.

Spinach and Green Leafy Vegetables – Lettuce, spinach and other green leafy vegetables have vitamins such as A, C, K, and very essential folic acid. They are also a good source of iron, which is needed to carry oxygen around the body and to the baby.

Amla or Indian Gooseberry – One serving of amla has 20 times more vitamin C than oranges, making it a very good antioxidant. Some of the health benefits of amla can be attributed to the presence of iron, carotene, phosphorus and calcium.

Amla has been used to treat hemorrhoids, inflammation, anemia and night vision in Ayurvedic treatment. A few slices of amla can be eaten in salads or can be enjoyed with a dash of honey as a dessert.

Figs – Figs, fresh or dried, contain immense amounts of fiber compared to any other tropical fruit or vegetable, which helps relieve constipation. A serving of three figs contains five grams of fiber.

They also have a good amount of calcium , zinc, potassium and iron and are therefore a good choice to add to a pregnancy diet. The potassium content in figs is more than in bananas , which are so commonly touted for this mineral attribute.

Potassium controls blood pressure and prevents preeclampsia during pregnancy. Dried figs contain a good amount of omega 3 fatty acids (“good cholesterol”) and are also a good source of vitamin B6 and contain a proteolytic enzyme that aids digestion.

3. Poultry, fish and lean meats:

Pregnant women need more iron than those who are not pregnant. The recommended daily intake of iron is 27 mg per day during pregnancy. Lamb, poultry, fish, eggs are some of the best sources of iron.

To absorb enough iron from the source, the body needs foods rich in vitamin C to be consumed along with the iron. You also need to keep an eye on your caffeine consumption as it reduces the absorption of iron in the body.

Eggs – Eggs are a good source of low-calorie protein. The amino acids present in the protein help in the development of the baby’s body. Eggs are an excellent source of omega-3s and choline, which are good for the healthy development of your baby’s retina, brain and memory functions.

While the cholesterol value is high in eggs, they have a relatively low level of saturated fat, with approximately 1.5 grams per egg. Raw or semi-cooked versions of eggs can cause salmonellosis, which can lead to nausea, vomiting, abdominal cramping, diarrhea, and fever.

Fish – Salmon is an excellent source of high quality protein, minerals and essential omega 3 fatty acids. It also has very low amounts of methylmercury, which can be harmful to the baby’s nervous system, unlike swordfish and horse mackerel, which are not recommended during pregnancy.

Pregnant mothers should not consume more than 350 grams of salmon per week to avoid excessive mercury consumption. Fatty fish such as salmon and tuna are also good sources of vitamin D. The recommended dose of vitamin D during pregnancy is 600 IU per day and 85 grams of cooked sockeye salmon provides 447 IU.

Poultry and lean meat – Lean meat and poultry are high in protein. Remove visible fat from lean meats before cooking, as the chemicals consumed by livestock tend to concentrate in the animal’s fat.

Free-range chickens are not only less likely to be contaminated; they are also less likely to cause infections such as salmonella.

4. Nuts:

Expectant mothers can greatly benefit from walnuts. They provide a wide variety of nutrients, including vitamin E and important minerals like copper, manganese, magnesium, selenium, zinc , potassium and calcium.

Walnuts provide DHA (docosahexenoic acid) for the baby. If you are a vegetarian and cannot opt ​​for fatty fish, walnuts can provide a good amount of healthy omega-3 fatty acids. They can be added to salad, porridge or other varieties of cooked food.

5. Beans and lentils:

A wide variety of grains such as black beans, beans and lentils are good sources of iron, calcium, folate and zinc. Along with that, they also provide needed amounts of protein and fiber. As movement in the gastrointestinal tract slows down during pregnancy, fiber helps in preventing constipation.

6. Whole Grains:

Whole grains play an extremely essential role in a pregnancy diet if you want it to be balanced. They are high in fiber and other vital nutrients like vitamin E , B (B1, B2, folic acid and niacin), selenium and phytonutrients (a plant compound that protects the body’s cells).

Vitamin B helps the body release energy from proteins , carbohydrates and fats. Foods like whole grain bread, whole wheat, cornmeal, barley, brown rice , oatmeal and quinoa are very nutritious.

Whole grains are important sources of carbohydrates, which provide energy in the form of glucose to red blood cells. This then reaches the placenta and fetus during pregnancy.

Oats – Oats are rich in B vitamins, iron and other minerals. They are also full of fiber and can keep you full for a long time. They can be taken as part of a healthy breakfast with or without milk. Oats can also be added to pies and other baked goods to increase the nutritional power of these foods.

7. Water:

Water is a foundation for a healthy, toxin-free body. Drinking adequate amounts of water ensures digestion, blood circulation and facilitates the absorption of necessary nutrients. It also helps transport essential vitamins, minerals and hormones to blood cells, which then reach the baby through the placenta.

You should aim to drink 7-8 glasses of water every day. This also helps in preventing constipation and hemorrhoids. Drinking enough water also prevents urinary tract infections, which can be caused if urine remains in the bladder for an extended period of time.

The color of your urine usually indicates whether your body is sufficiently hydrated or not. If the color of your urine is clear with a light yellow tinge, it indicates that your body is well hydrated. Your body also needs more fluids if you are suffering from morning sickness and nausea, because the body loses its hydration during this time.

8. Healthy drinks:

In addition to water, you can also choose from low-fat milk, fruit juice, buttermilk, and clear soups. These options provide nutrients better than other sodas or caffeinated drinks, which are high in sugar and can be harmful if taken in large amounts.

A lot of healthy fluids keep the body fresh and hydrated. Water also controls water retention problems during pregnancy.

Coconut Water – The electrolyte balance of a coconut is the same as that of our blood. It is available naturally in its purest form and free of cholesterol and fats. It stimulates the level of good cholesterol, which is HDL and is rich in chlorides, potassium and magnesium, which helps in regulating blood pressure and heart functions.

The loss of salt from the body during vomiting and dehydration can be replenished by consuming coconut water. Due to the presence of high levels of lauric acid, which is used by the human body to produce monolaurin (an infection-fighting derivative), coconut water has antibacterial, antifungal, and antiviral properties and helps in preventing HIV, herpes, and the flu. During the pregnancy.

Coconut water acts as a natural diuretic and increases the flow and frequency of urine, which prevents urinary tract infections. All these wonderful benefits come with the added bonus of low calories. A cup of coconut water contains only 46 calories and is over 90% regular water.

To stay healthy, the expectant mother must choose from different food groups every day to make her a delicious, nutritious and sumptuous diet. Eating everything in moderation will help maintain your body’s balance while providing all the essential nutrients and compounds your baby needs.

As every pregnancy is different, some women find consuming a food more difficult or unpleasant, while it is normal for others. If you feel that a food is causing nausea or getting in the way of bowel movements, it is advisable to take a break for a while, consult your doctor and try to look for other healthy alternatives to fill this part of the nutrition.

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