Good nutrition during pregnancy is very important for the baby to grow and develop. It improves the chances of having a healthy baby. It may even reduce the risk of certain chronic conditions in the child, long after he has grown. A pregnant woman must consume about 300 more calories per day than before she was pregnant. In the initial months of pregnancy nausea and vomiting makes this difficult, but one must try to have eat a well-balanced diet and take prenatal vitamins.
You are obviously following the diet chart as prescribed by your gynecologists as you want your baby to stay healthy and come out in good condition on delivery. Yet, you are always in a tension about your diet. Since you don’t want to take any chance in treating your unborn baby, you might wish to know more about the diet during your pregnancy. Whether your child is getting adequate nutrition with the diet you are consuming is an important fact to understand. The list of best diet during pregnancy is very important for a mother holding her baby in the womb.
Best diet during the pregnancy
Among the green vegetables available in the market, one of the effective one which is also regarded as the best diet for the pregnant lady is Broccoli. Since this food has adequate calcium as well as Vitamin C and Vitamin A, bones of the babies will easily become stronger. This fruit also contains the baby friendly folic acid.
Folic acid is very important for the growth and development of your baby’s brain as well as nervous system. Avocados are also one of the fruits available in the natural environment which helps providing the best ingredients for developing their nervous system. It includes Vitamin B6, potassium as well as Vitamin C. Some women have problems in gaining weight during their pregnancy period. For all of them Avocados will be really essential.
You will easily get carrots in the market. Since the particular food is rich in vitamin A, it will be very beneficial for your baby. The bones and teeth of your baby will be easily developed. A pregnant lady must consume carrot during her pregnancy period. She can also consume the juice of the raw carrot. It is also very good source of vitamin C and vitamin B6.
If you can get Lentils from the market, it would be really beneficial for a pregnant lady. Since she would be getting enough amounts of vitamin B6 as well as iron in her diet, it will be quite favorable for her as well as her baby inside the womb. This food is used for a long time in seasoning and other foods.
Pregnant lady consuming DHA eggs would deliver low calorie to the pregnant lady and would keep her healthy and blissful. The eggs that are loaded with DHA are very beneficial for your child from the time it resides in your womb. You can cook that egg in any form but the DHA level will not be reduced with the cooking methodology.
Another variety of food available in the market is the nut. This is also really very beneficial for a pregnant lady. It contains all types of important minerals such as vitamin E, magnesium, potassium, selenium, copper, zinc etc. All these minerals are very beneficial both for you as well as your baby.
Include beans into your diet such as black beans, white beans, pinto beans, lentils, black eyed peas, and kidney, garbanzo, or soybeans in your diet. Include them by while preparing chili and soups, salads, and pasta dishes. Besides providing protein and fiber rich foods also. They are good sources of nutrients, such as iron, folate, calcium, and zinc.
Salmon is a great source of omega-3 fatty acids that are very good for your baby’s eyes, and brain. It provides protein and Vitamin B. Salmons are relatively low in mercury that are compared to other fish. So, try it grilled, broiled, or on a salad. You can also safely eat up to 12 ounces of low mercury fish, such as salmon per week, which is good for you and your baby.
Sweet potatoes are rich in carotenoids, plant pigments that have a rich amount of Vitamin A which is good for your health. Consume too much of food that is rich in Vitamin A such as liver, milk, and eggs is dangerous. But carotenoids are different type from this. They are converted to Vitamin A only as needed. There is no restriction for the consumption of Vitamin A rich fruits and veggies. Sweet potatoes are rich source of Vitamin C, folate, and fiber. Similarly, like beans, they’re inexpensive and versatile. You can have them by cooking extra and save them to slice up later as a snack.
Whole grains are very important in pregnancy as they’re high in nutrients, and fiber. So, include Vitamin E, selenium, and phytonutrients in your diet. Whole grains are easily available and are also rich in protein that makes it a superfood.
Greek yogurt is double time rich in protein compared to regular yogurt. It is a favorite food for pregnancy. Yogurt is a great source of calcium, which is a vital in pregnancy diet. It has large amounts of calcium and limited amount will go to your baby. Calcium can strengthen your bones which helps to get a healthy skeleton for unborn baby. Greek yogurt strengthens baby bones and keeps you and your baby healthy.
All the above mentioned food items are really beneficial for the pregnant lady during her special days when she holds a life within herself.
Daily guidelines for healthy diet during pregnancy
- Calcium: Calcium is needed in the body to build strong bones and teeth. It also allows the blood to clot normally, nerves to function properly, and the heart to beat normally. During pregnancy a woman must eat or drink four servings of dairy products which are rich in calcium. Other sources of calcium are dark, leafy greens, fortified cereals, breads, fish, orange juice, almonds and sesame seeds.
- Folic acid: Folic acid is required to make the extra blood that the body needs during pregnancy. Foods rich in folic acid include lentils, kidney beans, green leafy vegetables, citrus fruits, nuts and beans.
- Iron: Iron is an important part of red blood cells, which carry oxygen through the body.It is a mineral that makes up an important part of hemoglobin. Iron helps tobuild resistance to stress and disease and to avoid tiredness, weakness, depressionand irritability. Good sources of iron include whole grain products, lean beef and pork, dried fruits, and green leafy vegetables.
- Vitamin A: Foods rich in Vitamin A are leafy green vegetables, deep yellow and orange vegetables like carrots or sweet potatoes, milk, and liver.
- Protein: Protein is an important nutrient needed for growth and development of the baby. Protein is needed for energy and to build and repair different parts of the mother’s body, especially brain, muscle and blood. Choose a variety of protein-rich foods, which include seafood, lean meat.
- Iodine: Iodine helps inthe baby’s brain and nervous system development. Variety of dairy products — milk, cheese (especially cottage cheese), yogurt, baked potatoes, and seafoodsuch as cod, salmon, and shrimp are good sources of iodine.
- Docosahexaenoic acid (DHA): This omega-3 fatty acid DHA is important for brain and eye development. It is mainly found in fish but it is recommended that women in their childbearing years, and pregnant and nursing women, should stay away from shark, swordfish, king mackerel, and tilefish. They contain a heavy metalmethylmercury that is toxic to a developing baby’s neurological system. Safe sources of DHAinclude salmon and fortified eggs.
Ideal daily diet for a healthy active woman during pregnancy
A moderately active woman requires 2,400 calories per day during pregnancy. One can follow the given guidelines–
- Whole grains: 8 servings which include 1 slice whole wheat bread, 1 cup whole grain cereal; 1/2 cup cooked pasta or rice
- Vegetables: 4 or more servings that can be 2 medium whole raw carrots; 1 cup dark leafy greens and 1 cup cooked broccoli or cauliflower.
- Fruits: 2 to 4 servings, such as 1 small apple, orange, pear, or banana or 1 cup berries.
- Milk products: 3 servings, such as 2 glasses of milk or 2 cups of yogurt or I cube of hard cheese.
- Meat, poultry, fish, eggs, nuts, and beans: 2-3 servings, such as 2 pieces of cooked meat, 1 egg or seafood.
- Fats, oils and sweets: should be added sparingly in the pregnant woman’s diet.
Some special diet during pregnancy
Morning sickness, diarrhea, constipation and heartburn are common complaints during pregnancy
- Morning Sickness:Eat crackers, cereal before getting out of bed to avoid morning sickness.
- Constipation:constipation can be can be managed by eatingmore fresh fruit and vegetablesand drinking 6 to 8 glasses of water duringthe day.
- Diarrhea: Eat more foods that contain fiber to help absorb excess water. These foods include applesauce, bananas, white rice, refined wheat breadandoatmeal,
- Heartburn: Eat small, frequent meals throughout the dayto minimize heartburn. Try taking little milk before eating food. Avoid fatty, fried and spicy food, also stay reduce the intake of caffeinated foods and beverages, citric beverages, and spicy foods.