Diet during pregnancy
During those days of pregnancy you have the liberty to eat whatever you want... Doctors say that expecting mothers should increase at least 300 calories more than the amount normally required by a woman.
This is to ensure that the mother as well her baby is receiving right amount of nutrition. So what kind of diet is ideal during pregnancy? We explain you here...
The first step to a baby-friendly diet is – eat what you are craving for
It’s normal to have food cravings during pregnancy. So do not keep away from those foods. The mantra is very simple- “eat what you love”.
Increase daily intake of proteins
Don’t you want to experience the joy of giving birth to a healthy baby? Well, then you must have protein as it will help your baby to grow. Have plenty dairy products, soy, legumes, nuts, beans and animal protein from chicken, beef, eggs, turkey, etc. If the smell of one variety irritates you, then try another.
Eat fruits and vegetables rich in vitamin A and vitamin C
Broccoli, tomatoes, carrots, beetroot, and spinach must be present in your diet. Fill your plate with assorted fruits like kiwi, blueberries, oranges, apples, oranges, grapefruits, grapes, etc. You need to improve your immunity to prevent falling sick. This will further help your baby grow healthily. Choose whichever fruit or vegetable pleases your taste buds and start eating them.
Have foods rich in omega-3-fatty acids
Omega—3-fatty acids are essential for healthy development of your baby’s eyes and brain. Salmon is an excellent source for this. Include cold water fish like tuna, sardines and halibut. If the smell of fish seems repulsive then get omega-3-fats from fortified cereals or nuts ( walnuts, cashews, almonds, etc).
Go crazy for minerals to bring up a strong baby
Calcium, magnesium, potassium and iron are quintessentially important during pregnancy. Eating foods rich in minerals help formation of a strong skeletal framework of your baby. Furthermore, these minerals are also required for fortifying your bones. Drink plenty of milk, yogurt, green leafy vegetables, dried fruits, and some crunchy fortified cereals to receive maximum nutrition.
Select foods that contain healthy carbohydrates
You need to be strong and energetic to get going with daily activities. Thus, the right dose of carbohydrate is also essential. Other than whole grains like oats, bread, pasta, you can derive energy also from fruit punches and prenatal health drinks. Eats plenty of nuts and dried fruits to boost your energy levels
Choose foods rich in folates, zinc and antioxidants
You cannot afford to miss folate rich foods from your pregnancy diet. Folic acid helps in development of baby’s nervous system, brain and spinal cord. Eat avocadoes, kale, spinach, black eyes beans, wheat germ, mushroom, pomegranate, banana, mangoes, kiwi, etc. to suffice your daily need of folate and zinc. Also pick coloured foods like carrots, capsicum, beetroot, etc. to cleanse your system naturally.
Consume ample fibres to get rid of constipation
Constipation is a common problem for pregnant mothers. However, you can naturally regularize your bowel movements by eating enough dietary fibres. Have cruciferous vegetables and fibrous fruits like guava, prunes, peaches, etc. on regular basis.
Apart from eating healthy foods, you also need to consume prenatal vitamins as suggested by your doctor. So enjoy eating for a healthy pregnancy.
Written by: Saptakee sengupta
Date last updated: August 12, 2015