Pregnant women need to have a well balanced that supply the right amount of nutrition for the mother and the baby. As the baby draws the food for its growth from the mother’s body, one has to be careful about the diet. A healthy diet plan with fiber, proteins, Iron, calcium and vitamins is advisable. Freshly cooked food it always preferred to canned and preserved foods during pregnancy as it reduces the chance of infection.
Healthy Foods for Pregnant Women
Citrus Fruits and Green Leafy Vegetables
Folic acid is of primary importance in the first three months of pregnancy. They aid in the brain and spinal development of the child. So folic acid rich foods like citrus fruits, seeds and sprouts, green leafy vegetables and avocado needs to be included in the diet. Based on the dietary pattern and requirement, the doctor might advise folic acid supplements also.
Milk and Milk Products
Milk and Milk Products Calcium is required in high amounts during pregnancy as they are vital to the bone development in the baby. They are also needed to avoid osteoporosis and tooth decay in the women at a later stage. If the foetus does not get enough calcium from the diet, then the body will draw the supply from the mother’s calcium supply to address the need.
Consume a lot of milk and dairy products. Use calcium supplements as advised by the doctor. Some women may have an aversion to milk smell during pregnancy, then they can consume calcium in the form of yoghurt, cheese and puddings.
Meat and Pulses
Iron rich food help in the generation of red blood cells. Iron prevents anemia in the mother and helps sustain a healthy pregnancy. They also control the blood loss during delivery. Iron is found in green leafy vegetables, red meat, liver and beans. Take iron supplements right from the start of the pregnancy.
Whole Grain Foods
Fiber is very important for pregnant women. They are found in whole grain foods, bran, fruits and vegetables. They provide the energy needed to sustain the baby and mother.
They also help avoid constipation which is a common problem in during pregnancy. Constipation in pregnant women causes nausea, stomach cramps, loss of appetite, and breathlessness.
Soy, Legumes and Poultry
Protein is the building block of the body and it aids the baby’s body growth. Vegetarians can get the supply of protein from soy milk, soy products and legumes. Non- vegetarians can consume eggs, poultry, fish and other lean meat.
Drink Plenty of Fluids
Increase your fluid intake as it is essential to keep the body well hydrated. They help prevent fainting spells during morning sickness and avoid constipation.
Limit the intake of tea and coffee. Artificially flavoured and high sugar drinks, colas and sodas need to be avoided. Butter milk is a good thirst quencher during pregnancy.
Unhealthy Foods for Pregnant Women
Avoid alcohol and smoking altogether. Junk foods add empty calories and have zero nutrients, so they need to be avoided. Sea food often triggers allergies, so best to keep off them. Greasy, spicy and salty foods will cause heartburn, stomach cramps and indigestion.
So, plan your diet and have a healthy, trouble free pregnancy.