Foods to eat during pregnancy
Pregnancy stage is one of the most important phases of a woman. In this time proper pregnancy diet can result in the healthy life of a baby and also a positive pregnancy test, so it is very important to maintain a healthy diet during this period.
During the pregnancy period, the woman body needs more amount of nutrients like vitamins and minerals. As it needs nutrients for two bodies i.e. baby and mother extra 300-500 calories should be taken by the mother.
If the mother fails to take good pregnancy diet than it can result in a negative impact on babies development also several other body malfunctions. It is strictly recommended by the doctors to get rid of junk foods and take healthy home dishes.
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So, let’s have a look at the foods to eat during pregnancy period for women.
Foods to eat during pregnancy
Legumes are the plant-based nutrients through which we can get a brilliant amount of fiber, protein, folate, calcium, and iron. All these nutrients are the essential nutrients for women during pregnancy.
These foods include peas, soybeans, peanuts, lentils, and beans.
Folate one of Vitamin B is one of the important unique for a woman’s body as it helps the mothers body and the fetus to stay healthy, especially during her first trimester.
It is important to consume enough folate because an insufficient amount of this nutrients results in problems like the low birth weight of the baby and neural tube defects.
They are also rich in fibers, iron, and magnesium so it is an important food for pregnant women.
2. Dairy products
There are mainly two types of protein found in a dairy product- casein and whey. During the pregnancy period, the body requires more amount of protein and calcium in order to help in the proper growth of the fetus.
Taking Yogurt especially Greek yogurt is very good for the mother’s health as it contains calcium in large amount.
For the mothers who are lactose intolerant they can have probiotic yogurt which can also be good for woman’s health.
3. Leafy Green Vegetables
A woman needs to consume a large amount of leafy green vegetable in her pregnancy period as it includes fiber, vitamin k, vitamin A, iron, potassium and vitamin c.
Besides this, they are also rich in antioxidants and beneficial plant compounds that help in proper digestion and makes a strong immune system.
4. Omega 3 fatty acids
Salmon is one of the foods that contain a rich amount of this nutrient.
It is one of the very few natural sources of vitamin D that makes bones health stronger and immune system function well.
5. Sweet Potatoes
Sweet potatoes are recommended by every obstetrician.
It is because this food contains rich amount of beta-carotene which is a plant compound which gets converted into vitamin A when into the body.
Doctors suggest taking Vitamin A higher than the normal amount. But taking they should avoid vitamin A from animals sources because it may cause toxicity when consumed more whereas vitamin A from plant sources have no side effects for the body.
Taking 3-5 ounces of this can help a lot for the mother’s body also it contains fiber and reduces blood pressure and provides fullness.
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When it comes to meat, not all the meat are good for the mother’s body.
Meats like pork and chicken are the best lean meat which contains rich amount of protein. It can be helpful for the proper growth of the fetus.
It also includes plenty amount of iron so consuming this meat won’t make the mother feel tired.
An egg is one of the best sources of protein. Neither it only contains protein but also contains amino acids that are needed to the body during pregnancy.
No other food is better in dinner than a quick omelet with some broccoli and other leafy vegetables. All these foods are a great combination of tons of nutrients that can help the proper birth of a baby.
Oatmeal is one of the easiest food to start of the day. It contains a lot of carbohydrates which works to provide nonstop energy to the mother’s body.
It also contains fiber and other nutrients, that helps to provide fullness for a longer period of time. Besides all this benefits oatmeal is good for several other health problems like cholesterol as it lowers your cholesterol level.
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9. Ice cream
Many people think ice cream as bad food during the pregnancy period but it is not harmful to the body.
Pregnant mothers are recommended to eat soft ice cream as they are prepared using pasteurized milk and eggs. As both these foods are a combination of protein and calcium doctors recommend taking a small amount of ice cream during pregnancy.
Berries are one of the easiest food to eat during pregnancy it takes no time. But this food contains water, healthy carbs, fiber, Vitamin C and antioxidants.
Vitamin C which is one of the nutrients for the proper immune system and for good skin health is essential during pregnancy.
These foods have a lower glycemic index value due to which major spike in blood sugar level can be seen.
But overall they are the foods to be consumed during pregnancy.
Last but not least the last food to eat during pregnancy is water. It is not a food literally but its value is more than the food.
When it comes to pregnancy the woman’s body needs to be hydrated so she needs to increase her water consumption than the normal time.
As the fetus takes everything it needs from the mother’s body if the body lacks water it can cause mild dehydration which may include symptoms like anxiety, tiredness, reduced memory, and headache.
It is good to drink 2 liters of water regularly which can also help to reduce your risk of urinary tract infection.
So drink water when you are thirsty and drink until your thirst fades away.
To the End
It is very important to eat good and nutritious homemade food during pregnancy as it determines mothers and baby health.
Gaining weight during this time is a normal thing there is nothing to worry about but gaining it in a healthy way determines the health of the baby in the future.
Share your pregnancy diet plan and the foods you eat during this period. In the end, a healthy pregnancy period should go from a healthy diet plan.