A pregnant woman’s diet not only supports her own well-being, but also provides nutrition for her baby’s growth and development.
Pregnancy is an important phase for a woman. It not only marks the beginning of a new life, but also reminds her that she’s never alone. Pregnant woman needs to pay special attention to her diet, as what she eats directly affects the growth of the baby developing inside her womb.
Healthful eating has many benefits for the mother and the baby. It helps relieve symptoms of morning sickness, leg cramps, and other pregnancy discomforts. It also provides essential nutrients to the baby, which help her gain a healthy birth weight and reduce the risk of many birth defects.
This article lists 7 healthy foods to eat during pregnancy. Have a look.
#1: Leafy Greens
The intake of leafy greens is highly recommended by doctors during the pregnancy period. These energy-rich foods help pregnant women overcome mood swings and other physical changes they experience during different phases of pregnancy.
Leafy greens are rich in Vitamin C, Vitamin A, antioxidants, and many other essential vitamins and minerals. They are also a good source of folate – a nutrient that helps reduce the risk of brain and spine defects during childbirth. Leafy greens also contain a lot of fiber that aids in digestion and relive symptoms of constipation in pregnant women.
Did You Know?
Leafy greens contain a significant amount of Folate and B Vitamins that ensure heart health and protect the baby against birth defects.
#2: Dry Fruits
Dry fruits contain an enormous amount of vitamins and minerals that can help meet the daily nutritional needs of pregnant women. Some pregnant women feel uncomfortable eating proper food during certain stages of pregnancy. The intake of dry fruits helps to gain nutrition to sustain their health.
Dry fruits are also rich in dietary fiber which helps in preventing constipation during pregnancy. Dry Fruits like dates are known to strengthen the muscles of the uterus, which aids in a smooth delivery.
#3: Fresh Fruits
Fresh fruits such as bananas, avocado, and berries are filled with water, fiber, healthy carbs, antioxidants, and other vitamins and minerals that a pregnant woman and her baby need. Eating fresh fruits helps prevent constipation which is a common symptom of pregnancy. They also help replenish the water loss and keep you hydrated.
Frozen or canned fruits can also be as good as fresh fruits; the only thing you need to take care of while buying them is that they have ‘no added salts’ or ‘no added sugars’ labels on them.
Also Read: 7 Epic Reasons to Eat Bananas.
#4: Whole Grains
Whole grains such as brown rice, oats, quinoa, corn and barley have gained much interest from people practicing healthful eating. Not that they are healthy in general, they are also one of the best foods to eat during pregnancy.
Whole grains are a rich source of minerals, including iron and magnesium. They also contain a good amount of B vitamins, including Vitamin B1, Vitamin B2, and folate. These are essential vitamins needed for the baby’s growth and development during the pregnancy period.
According to the American Pregnancy Association, grains provide essential carbohydrates which are the main source of energy for pregnant women.
#5: Meat
Pregnancy creates a higher demand for proteins and minerals, especially during the second and third trimesters, and meat is one of the protein-dense foods to meet this need.
It is safe to consume all kinds of meats during pregnancy as long as the meat is thoroughly cooked and taken in adequate amounts. Meat is also a great source of energy for pregnant women. Goat liver contains high amounts of iron that aids in increasing the hemoglobin level in pregnant women.
#6: Dairy products:
Dairy products such as milk, curd, ghee, butter, etc., contain all essential nutrients and bioactive substances that a body requires during pregnancy.
Calcium during pregnancy is important for the development of bones in baby, and milk and other dairy products are rich in calcium. They are one of the top foods that are highly recommended by doctors for consumption during pregnancy. They are easily digestible and considered safe for healthy eating.
#7: Legumes:
Pregnant women who are vegetarian can replace non-veg with legumes. Legumes are a rich source of vitamins, minerals, and protein that are required during pregnancy.
Consuming legumes might avoid the risk of getting overweight during pregnancy. It helps pregnant women to escape from gaining bad cholesterol that can cause bad effects on their health conditions.
This winds up the list of best foods to eat during pregnancy.
Final Words
It is important to take a nutritious diet and follow a good diet plan to stay healthy and avoid gaining excess weight during pregnancy. Be mindful of what you are eating, specially when you are pregnant. Choose organic foods to prevent the intake of harmful chemicals. Always opt for fresh fruits and vegetables. Avoid drinking preserved juices and eating junk food. Speak to your gynecologist for alternatives if you have a history of allergy due to certain foods.
