Pregnancy Diet: 13 Foods To Eat During Pregnancy
Pregnancy is the most incredible phase of a woman’s life. You feel nervous, happy and go through a variety of emotions. But, with all the emotions you feel, it is essential that you focus on your health and well-being. From the right exercise routine to eating habits, you need to make important changes to fit your body’s requirements. Also, during this time, your focus should be on getting more nutrients. Soon, follow a pregnancy diet which includes essential foods.
Foods to eat during pregnancy
- Sweet potatoes
Sweet potatoes are rich in beta-carotene which fulfills the vitamin E requirements in your body. It is also a good source of fiber, which keeps the intestine healthy during pregnancy. Plus, fiber helps keep you full longer and reduces blood sugar spikes, which are common during pregnancy. Also, it can help with constipation problems.
- Dairy products
Most women avoid dairy products, but they can be beneficial for the body. Items like milk and yogurt should be stored in your kitchen. They contain high-quality protein and a dietary source of calcium. Dairy products are also rich in B vitamins and magnesium. Some varieties of yogurt are probiotic and you can consume them daily.
Don’t underestimate the power of eggs. Eggs are considered superfoods as they contain many nutrients. They are a good source of essential proteins, fats, minerals and vitamins. Eggs contain choline, a vital nutrient needed for a baby’s brain development. Plus, eating eggs can give you renewed energy for the day and keep fatigue at bay.
- green leafy vegetables
As green leafy vegetables have all the necessary nutrients and minerals for the body, make sure to include them in your daily diet. Green vegetables are rich in vitamin C, vitamin K, folic acid, potassium, fiber and other nutrients. Vegetables like broccoli, spinach, and kale should be included in your daily diet plan.
Legumes such as lentils, chickpeas, beans, and soybeans are rich sources of fiber, iron, protein, and folic acid. Folate is an essential nutrient for your body needs during pregnancy. It is vital for your baby’s growth, especially in the first trimester.
Salmon contains omega 3 essential fatty acids required by the body during pregnancy. Omega 3 fatty acids are vital for developing your baby’s brain and eyes. It also helps support the body’s digestion process. However, mercury intake should be limited, but you can still eat fatty fish like salmon. Avoid swordfish, marlin, and sharks during this time.
Berries are packed with goodness and contain healthy carbohydrates, vitamin C, fiber, and water. And, because they have a low glycemic index, they don’t cause a spike in blood sugar. You can get the most fiber from berries, which ensures your gut stays healthy. You can eat raspberries, strawberries and blueberries as part of your daily diet.
- Protein and Meat
Protein is a primary requirement during pregnancy. You can eat chicken, lean beef, and pork during this time. Beef and pork are rich in iron and choline which helps in the development of the baby’s brain. A low iron level can cause iron deficiency and you may feel lethargic. Sometimes, it also increases the risk of low birth weight.
Avocados are rich in monounsaturated fatty acids. They are also high in vitamin K, vitamin B, fiber, copper, potassium, and vitamin C. They contain folic acid and healthy fats, which help strengthen the skin and tissues of the fetus.
- Whole grains
You can’t ignore the power of whole grains, as they are packed with vitamins, plant compounds, and fiber. Replace pasta and white rice with oatmeal, quinoa, and brown rice for healthy nutrition. You can also add whole grains to a meal or eat them for breakfast.
- fish liver oil
Fish liver oil (cod liver oil) is rich in omega 3 fatty acids and helps in fetal development. It is also high in vitamin D, which is required during pregnancy. However, only one serving per day is recommended.
- Dry fruits
Since dried fruits are rich in vitamins, minerals, and calories, you can eat one serving per day. You can have prunes which are rich in fiber and vitamin K. Dried fruits act as natural laxatives for the body and relieve constipation. But, since they have a large amount of natural sugar, it is necessary to limit the amount.
If your body is not hydrated during pregnancy, you will feel exhausted. Blood volume increases during pregnancy, which can cause dehydration. And, mild dehydration can cause headaches and anxiety problems. Also, drinking water helps relieve constipation problems. It is advisable to have at least two liters of water during pregnancy.
Have a healthy diet
A complete healthy diet makes a difference during pregnancy. Therefore, include all of the above foods in your daily diet. Proper nutrition will help enhance your baby’s growth and keep her healthy and fit.
George is Digismak’s reported cum editor with 13 years of experience in Journalism