Diet and Foods For Pregnant Women
Are you expecting? Do you always feel hungry? Has hanger become your common mood? Well, we understand your food cravings during pregnancy! While your food cravings may be vivid, eating healthy is essential during pregnancy.
Read on to know the healthiest food items that you can eat during pregnancy to keep your tummy and baby happy. And these foods are always beneficial for all pregnant women.
Nutritional Requirments Of Every Pregnant Woman?
Nutrition is more important at no other time than during pregnancy. What you eat during . pregnancy is essential for your as well your baby’s well-being.
Unhealthy diet patterns and food can cause consequences for both, which you may have to suffer life long.
As a general guide, to-be moms need to eat a healthy diet that is high in nutrients and low in salt, sugar, and saturated fats. However, this doesn’t mean pregnant women cannot enjoy their favorite meals like noodles and pizzas. It is all about taking a balanced diet.
What Is Balanced Diet During Pregnancy?
A healthy, balanced diet comprises a wide variety of nutritious food items from the five food groups, including pregnant women drinking wine.
- Cereals and nutritious whole grains
- Vegetables and other types of legumes types beans
- Vitamin enriched fruit
- Lean meats, poultry, fish, boiled eggs, tofu, nuts, and other sprouts and seeds.
- Dairy food includes low-fat skimmed milk, yogurt, and light calories cheese.
Staying hydrated is equally important for pregnant women. So, it’s also advisable to drink plenty of water. Often the women are asked can pregnant women eat shrimp-like? Questions.
This is not an unveiled question. The answer is simple. Usually, this seafood often causes allergic symptoms. And this is the reason why every pregnant woman should avoid taking sea foods during their pregnancy time.
You May Also Check: How To Have A Fit And Healthy Pregnancy
Healthy Foods For Pregnant Women
Make your kitchen a one-stop shop for healthy and tasty foods that will turn your hangry pregnancy into a happy one.
Here we have shared a list of healthy foods that pregnant women should eat to maintain the right nutritional requirement allowing their baby to develop and grow.
These are sources of plant-based proteins, fiber, folate, calcium, and iron. All these nutrients are essential to your body during pregnancy. One of the essential B vitamins (B9) is folate – a vital component for you and your baby, especially during the first trimester.
Your body, at this time, needs at least 600 grams of folate, which is hard to achieve. But by adding legumes to your diet, you can achieve this along with taking supplements recommended by your doctor. Legumes are beneficial for pregnant women.
You should include legumes such as peas, chickpeas, beans, peanuts, and soybeans in your daily diet.
2. Sweet Potatoes
They are rich in beta carotene – and essential plant compound that is converted into Vitamin A in your body. Sweet potatoes are even delicious and can be cooked in many different ways. Having queries like, can pregnant women drink wine? Then I must say this article will always going to help you.
The food items which are causing the allergic symptoms are pretty harmful to all pregnant women. Even sometimes, the potatoes or any preservative materials which are present in the potatoes cause allergic symptoms. So keep your eyes open for these symptoms.
Vitamin A is a basic requirement for our bodies to grow and is hence important for your baby’s development.
Not only this, but sweet potatoes are also a good source of fiber, which keeps you full for longer, improves digestion, and reduces blood sugar spikes. Including the sweet potato recipe in breakfast can be really beneficial.
3. Dairy Products
Pregnant women must always consume calcium and light-fast protein to meet the daily needs of their growing baby. Dairy products such as cheese, milk, and yogurt are a great source of both these nutrients. Dairy products are a source of two types of high-protein: whey and casein.
Dairy is the best dietary source of calcium and provides high amounts of magnesium, vitamin B, phosphorus, and zinc. Among all dairy products, yogurt contains more calcium, especially Greek yogurt.
If you are intolerant of dairy products, you can also consume readily available vegan milk, such as BamNut Milk. It is a plant-based product made of the regenerative crop Bambara groundnut.
BamNut milk is also rich in protein, magnesium, and all other nutrients mentioned above. The best part – is it is low in fat. It is available in different flavors and can be used to prepare healthy and delicious smoothies and shakes.
They contain plenty of good nutrients, including water, vitamin C, healthy carbs, fiber, and antioxidants. They also have a low glycemic index value; hence they rarely cause spikes in blood sugar. Since berries contain both water and fiber, they are a great snacking option.
Some of the berries you can eat in pregnancy are raspberries, blueberries, strawberries, and goji berries. High in nutrients, these berries are low in calories, so pregnant women don’t need to worry about weight gain.
They are an unusual fruit as they contain a lot of monounsaturated fatty acids, making them taste rich and buttery. Avocados are the best when it comes to adding creaminess and depth to a dish. They are packed with fiber, Vitamins B ( especially folate), potassium, vitamin K, copper, vitamin E, and C.
Avocados are great for pregnant women because of their high content of folate, healthy fats, and potassium. The healthy fats present in them help build the brain, skin, and tissues of the baby, and folate may help prevent developmental abnormalities of the spine and brain, such as. Spina bifida.
Avocados have higher potassium levels than bananas, which help prevent leg cramps – a common side-effect of pregnancy.
6. Whole Grains
Whole grains are rich in vitamins, fiber, and plant compounds, unlike their refined counterparts/ Consider eating oats, brown rice, barley, quinoa, and wheat berries instead of pasta, white bread, and white rice.
Whole grains like quinoa and oats are packed with a fair amount of protein. They are also good for pregnant women who lack vitamin B, magnesium, and fiber. Plus, there are many ways to add whole grains to meals; just cook them the way you like.
Eggs are an inexpensive and quick-to-cook source of protein. One egg contains 6 grams of protein. But that’s not all. Eggs also contain vitamin D, which serves up 44 IU per single large egg.
As you may know, Vitamin D helps build strong teeth and bones for your little one and keep your immune system super active. Furthermore, eating eggs may lower the risk for gestational diabetes, low birth weight, and preeclampsia.
Eggs are also high in choline, an important nutrient for brain and nervous system development.
Some other healthy foods for pregnant women are mangoes, carrots, nuts, salmon, and lean meat.
Pregnancy is one of those times in a woman’s life when she needs to take special care of her well-being. And food is one of the important aspects of a healthy being.
Consuming healthy food will not just help you get through the nine months and the labor but will also help your baby grow healthy. So as pregnant women, always eat healthily, stay healthy, and deliver healthily!
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