Dairy products are must
Protein and calcium are needed for optimum development of your baby and therefore, your doctor would recommend dairy foods for sure. Milk, eggs (preferably pasture eggs), yoghurt, butter milk, and small portion of butter are ideal. You can have them any time of the day.
Folate rich foods
Folate is essential for your baby’s neural tube development and it protects against birth defects. Lentils, beans and pulses are the best pregnancy friendly folate enriched foods. So eat them daily. Apart from that you can also eat spinach, asparagus and broccoli to get your daily dose of folic acid. Not to miss out, drinking health drinks designed especially for pregnant women is also a good way to get folic acid.
Fortified cereals and whole grains
You need to boost your energy levels to cope with fatigue and exhaustion that your little baby brings along for you. Cereals and grains rev up your stamina and provide you the necessary nutrition from vitamins (especially A, B complex and D) and minerals (potassium, magnesium, phosphate, calcium, zinc, iron, etc.). To overcome morning sickness you can munch on some whole grain crackers, other include oatmeal, muesli, whole pasta, fortified bread, etc.
Vegetables and Fruits
There’s no as choice for vegetables, you can eat whatever you love. However, the choice should be preferably more leafy greens and coloured vegetables, like asparagus, kale, celery, spinach, carrots, beet, bell peppers, etc. Cook in low oil and keep the recipe simple.
The same principle applies to fruits. You might get craving for a particular variety, so enjoy eating. A few fruits that you should not miss out are bananas, apples, prunes, avocadoes, and blueberries. When it comes to nutrition, even dry fruits like dates and raisins are also good for you.
This ensures that you get ample fibres and be at ease with constipation problems.
Foods rich in omega 3 fatty acids
Omega- 3-fatty acids are extremely important for you. Therefore, we encourage all pregnant women to eat good quality of fresh fish and tree nuts (except for those allergic to) like almonds, walnuts and cashews. Also include lean protein like chicken breasts in your diet. However, if you have developed a strong distaste towards non-vegetarian food, then don’t force yourself to eat.
Eat easy to digest foods
Almost every woman suffers from gas and bloating during pregnancy. So prepare simple recipes and eat light foods like potatoes, sweet potatoes, white rice, chicken soup, plain noodles, etc. You can chew some ginger and cumin seeds after meals to aid quick digestion.
Foods and drinks to avoid
- Avoid eating raw or mildly cooked meat, especially beef, pork, etc.
- Do not eat partially cooked eggs or fish and blue cheese
- Avoid consuming too much gas causing foods like cabbage, turnips and too many drinks including fizzy colas and caffeinated beverages
- Drinking too much milk or eating too many citrus fruits is also not recommended
- Ask your doctor before eating mushrooms or herbs or any supplements
Written by: healthplus24.com team
Date last updated: July 21, 2014