There’s no better feeling than the moment of life inside you. Feeling fat lasts nine months but the joy of becoming a mom lasts forever. Maintaining health diet during pregnancy is very important. During this time, your body needs proper vitamins and minerals. In addition to that, you may also need 350-500 extra calories each day.
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Eating healthy when you are pregnant is not at all easy. You have crazy cravings for food which repeats if your routine work requires extra work. But eating healthy is really important for you as well as your growing baby. There are so many nutritious foods approved by dietitians healthy for pregnant ladies. This is a week plan and this plan is designed so that you can opt a meal and a snack for each day of the week. So you got to have – breakfast, lunch, dinner, two snacks (one calcium rich and one regular) and a treat. The recipes are an average of 400 calories more than that which a non pregnant woman consumes. Total calories in a day come to 2200 (approx).
A baby’s main source of nourishment is what a woman eats and drinks during pregnancy. Now that when you are eating for two, this is not the time to cut calories or go on a diet. In fact, it’s just the opposite. You need 300 calories extra each day. Try to keep a balanced diet. By eating a healthy balanced diet, you and your baby will get all the nutrients required for the body.
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Pregnancy is a time to make every calorie count. Foods rich in nutrients such as protein, folate and iron will help in nourishment and high fiber foods and drinking loads of water can help prevent constipation. Also, if you eat four to five mini meals a day, it’ll help prevent heartburn as well as maintain a balance in your blood-sugar levels. So here are the 6 food essentials that you must eat at the time of pregnancy:-
1. SWEET POTATOES
During your pregnancy, nutrition becomes the biggest priority. Sweet potato is a natural food that is very beneficial in the course of pregnancy because of high nutritional content. This has vitamin A which is vital for both i.e. for the mom to be and the baby. Sweet potato is also rich in vitamin C which helps in the absorption of iron which is good for health. A baked cup of sweet potato contains 39 mg of vitamin C and 1.38 mg of iron. They are rich in potassium as well and contain about 950 mgs of Potassium which is very vital during pregnancy. Constipation is a common problem during pregnancy, sweet potatoes contain dietary fiber that adds natural bulk to the digestive system.
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2. EGGS
Eggs are rich in various nutrients like protein, fats and minerals. Boiled eggs should be eaten during pregnancy instead of raw which will eliminate all the harmful bacteria present in the egg. Helps in the development of the brain as it prevents the baby from developing diseases like spina bifida and anencephaly. Every egg contains about 70 calories energy which is necessary for the mother as well as the child for growth and overall development. Consumption of eggs help to regulate cholesterol.
3. BROCCOLI AND LEAFY GREENS
The dark green leafy veggies contain Calcium, Magnesium, Molybdenum, Vitamin K, Riboflavin and Folate. These foods are chock full of what your growing baby needs but in a much easier and tastier manner. These leafy greens contain Vitamin A and Vitamin C both in a balanced form which are known for their work in helping the immune system of the body. Vegetables like broccoli and peas contain folate which help prevent malfunctions of the spine and brain. Leafy greens such as spinach, kale and collard greens contain abundant calcium which is critical for bone health and skeletal mineralization.
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4. DAIRY PRODUCTS
Dairy products are a main source of Calcium, Protein, Phosphorous and Vitamin D and other essential Vitamins and Minerals. These products include whole milk, skimmed milk, semi skimmed milk, cheddar cheese, cottage cheese, whole milk yogurt and low fat yogurt (plain). These are very vital for baby’s bones, teeth, muscles, heart, nervous system and for blood clotting. They help in developing the nervous system. The fat in dairy products is essential for energy and growth of the baby whereas protein helps to build the health tissue and calcium & vitamin D both play a very important role in the baby’s normal bone development. Eating or drinking 2-3 servings a day will help meet the daily calcium and protein requirements.
5. WHOLE GRAINS
Grains include whole wheat, oats, barley, corn and rice. They are packed with nutrients such as iron and magnesium. These are rich in Vitamin B and are very necessary for every part of the baby’s body. Most grains contain fiber too which help in digestion. It is recommended by the health experts to consume 6-8 serving of grains on a daily basis during pregnancy.
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6. AVOCADOS
Avocados are natural fruits and are mainly helpful for the pregnant women. They are unique among all fruits and vegetables as they contain much higher amount of the key nutrients Folate and Potassium. They contain a lot of fatty acids and are rich in Vitamin B, Vitamin K and Fiber which help the mother in terms of maintaining a good health and the baby for further growth and development. Health care experts suggest that you must not consume too much in a day. They are good as a meal on their own in green smoothies and desserts, etc.
It is normal to gain weight during pregnancy but it’s important to choose nutrient dense and healthy foods. Taking these food essentials into consideration will be a good start towards a healthy and well nourished pregnancy. However, we recommend to consult your physician once before following any of these diet programmes.
