Pregnancy is the one of the happiest moment of any women. It’s a time of joy for you and for your whole family. Pregnancy will change your attitude, your lifestyle, and your body. It’s always important to eat healthy and stay fit in our everyday life but if you are pregnant then it is more important to pay attention to what you are eating because a mother provide nutrient to her developing baby. During pregnancy you eat for yourself and for your baby so you need extra energy for good health. It’s important to eat quality food then quantity food. Diet of pregnant women should have adequate amount of protein, vitamin, water and nutrients from all groups of food; over all a balance diet is required. Here are some suggestive foods you can include in your diet while you’re pregnant-
Dried apricots (super food)
It is a healthy addition in diet of a pregnant lady. It is rich in folic acid, iron, minerals, and potassium. Iron is required to prevent the anemia. Due to sudden hormonal changes and low fiber diet the pregnant women suffers from constipation problems, so Apricots induces the proper bowel movement and reduces the problem of constipation.
Carbohydrates- Pasta, bread, rice or potato
The carbohydrate rich food induces a lot of energy in to-be mothers and reduces the pregnancy fatigue. Add carbohydrates in your breakfast. An adult requires minimum 130gm of carbohydrates a day but as you are pregnant we should add extra proportion of carbohydrates in your diet (around 45 gram a day).
It is an instant energy booster due to its richness in potassium, calcium and calcium is required for proper development of bones and skeletal muscles of developing baby. It reduces nausea, vomiting, leg cramp, morning sickness. Banana also helps in balancing the level of electrolytes on the body.
Sweet potato- It contains crucial components like vitamin A, vitamin C, beta carotene, calcium, iron. These all are required for the development of some vital organs of fetus like eyes and skin. Furthermore it is a rich source of fibers which improves digestive problems and also maintains sugar level in blood.
Whole grains and legumes- They contain proteins, potassium, magnesium, vitamin B and a very high amount of folic acid. Folic acid is required for proper development of brain of fetus, and if there is deficiency of folic acid in pregnant women diet then it will lead to neural tube defect and low weight of fetus.
Proteins- proteins are required for the proper development of fetus. High protein food includes fish, egg, chickpeas, beans, yogurt, cheese, pulses, lean meat, nuts, seeds, milk, and poultry. Please remember some fish like shark, tilefish, and sword fish contain methyl mercury which is harmful for developing brain of fetus, so they should be avoided. Pregnant women should consume around 75 grams of protein a day.
Broccoli- It is fantastic for you and your baby because it contain calcium, iron, folic acid, magnesium, vitamin A and C. so it helps in preventing anemia, neural disorders of fetus. It also contains high level of fibers and low sugar level, so it would help you to regulate diabetes. It is also useful in development of bones of fetus. As broccoli is rich in vitamin C it would boost immune system of you and your baby and protect from different infections.
Berries- Berries like strawberry, raspberry, blackberry, and blueberry are highly rich in folic acid vitamin C, beta carotene, potassium, water and fibers. They also have antioxidant and anti-inflammatory action to your body.
Omega fatty acid- The wealthy source of omega fatty acid is fish, sunflower seeds, flaxseeds, walnuts. Omega fatty acid is important for development of eyes and brain of fetus. Pregnant women and breastfeeding women should take proper amount of omega fatty acid.
Water-During pregnancy blood volume increases and to maintain it you should drink lots of water. As we already know that water removes toxins from our body and important for blood cell. It prevents constipation, urinary tract infections which are common during pregnancy.
Pomegranate- Red pearl like seeds of pomegranate is wonderful for pregnant women. It is highly rich in iron so it prevents the anemia. Constipation during pregnancy is easily prevents by pomegranate because it has high contents of fibers. It is also great source of vitamin A, C, E and helps in immune system.
Besides being rich in unsaturated fats, almonds also contains iron which increases the blood volume and prevent anemia. It also contains calcium which is required for development of bones and teeth of developing fetus. It is also rich in magnesium and folate which are required for development of fetus brain.
Avocado- During pregnancy leg cramps are common, avocado is rich in potassium which can ease these cramps. As they are rich source of vitamins, folate, potassium, copper, healthy fats it is the best choice for pregnant women.
It’s a normal process to gain weight during pregnancy but you should gain weight in healthy way.
Go for jogging, walking in evening, it would help you to prevent excess weight gain.
Stay healthy and happy. Wish You a Happy pregnancy.