A healthy diet during pregnancy is vital, not just for the unborn baby but the mother as well. In addition to preventing the child from developing complications, it also has a direct bearing on the baby’s weight at the time of birth.
During pregnancy, gaining weight is not only desirable, it is also encouraged. The recommended weight increase depends on a number of factors. One of the factors is pre-pregnancy weight. A woman carrying multiple babies should also expect to gain a bit more weight. The best way to determine your recommended weight gain is to consult a healthcare provider.
Your diet should comprise of all food groups and also include important minerals and vitamins. In order to prevent constipation, foods that are rich in fiber should be part of everyday meals. Regular healthy snacks are a great way to ensure that you are getting the ideal level of nutrients during your pregnancy.
go to link Here are the best foods to eat when you are pregnant:
1. Lean Meat
Lean meat is one of the greatest sources of protein. At the same time, lean pork and beef are also highly rich in B vitamins and iron. During pregnancy, your body needs much more protein for the growth of the baby and also the development of the baby’s muscles. If you don’t get enough iron, you run the risk of impairing your baby’s growth and also giving birth prematurely. Iron also helps in the formation of red blood cells, thereby preventing anemia. Meat also supplies vitamins B6, which is vital for the growth of the baby’s tissue as well as the brain. Vitamins B6 also helps ease a pregnant woman’s morning sickness.
2. Lentils and Beans
These are a great option, especially if you don’t like eating meat. Lentils and beans are a great source of proteins and iron. They are also rich in calcium and fiber. Baked beans are rich in zinc. Zinc lowers the risk of premature birth. The great thing about beans is that they contain minerals that are friendly to both mother and baby and are a perfect alternative for vegetarians and vegans alike.
3. Sweet potatoes
Sweet potatoes are high in vitamin and B6, potassium, nutritious fiber and iron. They also have beta-carotene and copper. Although some of these nutrients can be found in other foods, sweet potatoes are recommended due to the fact that they contain beta-carotene. This is an antioxidant that is converted by the body to vitamin A. Vitamin A is important for the development of your baby’s eyes, skin and bones. The copper contained in sweet potatoes is important for your body as it helps it absorb iron.
Nuts contain important healthy fats as well omega-3s which help boost the brain. They are also rich in protein as well as several minerals and vitamins. At the same time, eating nuts helps bridge your magnesium needs. Magnesium will protect you from getting into premature labor and also aids in the development of the baby’s nervous system.
A little bit of virtually every nutrient that you need is contained in eggs. That is why eggs are such a go-to food for pregnant women. One large egg will give you fat and high-quality protein as well as up to 77 calories. Eggs also contain many minerals and vitamins. Another vital element of eggs is choline which is essential for brain development and overall health.
6. Fortified breakfast cereal
Breakfast is a very important meal, especially during pregnancy. Although folate is important even before conception, your body needs more of the B vitamin during the entire period of the pregnancy. Fortified foods such as breakfast cereal will give you up to 400 micrograms of this vital vitamin. Another great source of folate is black-eyed peas.
7. Nonfat milk(Skimmed milk)
Your body absorbs more calcium when you are pregnant. Drinking nonfat milk is one of the ways you can contribute to your body’s needs for calcium during pregnancy. An 8-ounce glass will give you about 300 milligrams, which is 30 percent of the 1,000 milligrams dietary allowance that is recommended.
8. Orange juice
A glass of orange juice will give you potassium, folate and vitamin C. It is recommended that you take 400 micrograms of folate every day. It helps ensure a healthy pregnancy and also prevents certain birth defects. The potassium contained in orange juice maintains muscle function and keeps your metabolism in check. A pregnant woman also needs potassium due to her expanding blood volume. Vitamin C fights colds and helps the body absorb iron much better while keeping the baby’s bones and teeth healthy.
9. Green vegetables
Green vegetables including kale, spinach and broccoli are full of nutrients and antioxidants. They are important for both mothers and their developing babies. In addition to the nutrients and antioxidants, they also supply potassium, calcium, fiber, vitamin A and folate. Oranges are also a great source of vitamin A.
10. Whole grains
In addition to being a great source of energy, whole grains also provide fiber and carbohydrates. Therefore eat lots of cereals and bread. Oatmeal, spaghetti, cornmeal, buckwheat and macaroni also fall under this category. A pregnant woman should eat between seven to nine servings per day. Foods under this category also contain minerals such as calcium, iron and zinc.
Fruits are rich in minerals and vitamins. Therefore, if you are pregnant, you should consume at least two servings of fruits every day. A typical serving comprises of an apple or medium-sized banana and a glass of chopped fruits.
Two servings of legumes are recommended every day. A serving comprises of about a half a cup. Black beans, navy beans, kidney beans, chick beans and split peas are just a few examples that you can incorporate into your daily diet. White beans are rich in calcium.
As a pregnant woman, your health and that of your unborn baby comes first. Expect to gain some weight during pregnancy. Also expect some discomforts such as nausea, heartburn and constipation. However, you can reduce some of these discomforts by eating healthy food on a daily basis. Regular exercise is also important but you need to consult your doctor first before you start.