Healthy Pregnancy Diet

Healthy Pregnancy Diet

While the news of a pregnancy may warrant a ton of congratulations from relatives near and far, it is time for you to take a reality check and put yourself as your numero uno priority out there. Many women start their quest for the best diet for pregnancy. Wading through the 9 months of a successful pregnancy may seem quite difficult and strenuous, especially if you’re about to mother a child for the first time.

Each trimester of pregnancy requires nourishment from different dietary foods, and corresponding prenatal vitamins for the baby’s systems to flourish and function properly. Most women tend to ignore their obstetrician’s orders and rules, and retort to receiving an additional diagnosis of gestational diabetes by binging on food.

Your labor of love might not be enough to pull you through the 9 months of your pregnancy, which is why we have mentioned a proper diet for pregnant women to follow below.

DAIRY

Calcium is perhaps one of the most essential minerals that your baby needs for growth and nourishment. Dairy foods such as milk are accessible and highly necessary for consumption in pregnancy. Calcium is not only necessary for your baby’s bones, but for the development of teeth as well. For lactose intolerant women, other sources such as probiotic yoghurt, calcium supplements and calcium-fortified juices could be helpful.

According to a few resources, such as the Academy of Nutrition and Dietetics and ACOG, consumption of 1000 to 1300 milligrams of calcium is required to ensure the health of both mother and child. By consuming less dairy foods during pregnancy, your calcium stores may get depleted to meet the needs of the baby’s requirements which may in turn leave you weak during labour and in post-partum period.

Cheddar and mozzarella cheeses are two of the highly preferred varieties, since they’re not only rich in calcium but a fair amount of protein as well. they are sure to serve the needs of a healthy diet for pregnant women.

LENTILS AND BEANS

Protein may be referred to as the building blocks of your body, but for the umpteenth time, there are 20 different types of amino acids to begin with, and not all can be enlisted as the cliché. It is essential to know your protein sources, which in fact are nutritious and healthy to consume. In pregnancy, it is advisable to consume at least 10 to 15 grams of protein a day – the requirements of which can be met by devouring a single cup of dried beans and lentils every day.

While most women also complain of constipation during pregnancy, consuming 15 grams of lentils every day may also help with your bowel movements since beans are rich in fiber. Apart from fiber and proteins, beans are also a rich source of minerals such as potassium, magnesium, iron and folate.

SALMON

Most obstetricians encourage a diet for pregnant women that is flexible and consists of the consumption of fruits, dairy, nuts, lean meat and seafood. Moreover, dieticians advise consuming 8 to 12 ounces of low-mercury seafood which is not only healthy, but also rich in Omega-3 fatty acids. While salmon fits the option perfectly, try adding it to your leafy salads or your cup of lentils once every week.

EGGS

There are 10 different kinds of essential amino acids, all of which are highly necessary to consume for the growth and development of the human brain and body. Essential amino acids are monomers of proteins which aren’t manufactured in the human body, and can only be consumed through a variety of sources such as meat, eggs and lentils to meet the requirements of the body.

While lean meat is a rich source of essential amino acids, most women tend to feel nauseous and averted by its odour. Eggs, on the other hand, not only comprise of essential amino acids, but also a variety of minerals that are necessary for the baby’s growth and development. Choline, for example, is one of the minerals that eggs comprise of, and is highly necessary for the development of the baby’s nervous system.

Frisk a couple of eggs into an omelet and top off your dish with your pick of leafy vegetables, tomatoes, cheese and chicken. If you don’t plan on slaving over your stove in the morning for a luscious breakfast, throw your eggs into a bowl of water and boil them for an immediate snack.

GREEN VEGETABLES

While our diet for pregnant women seems like a picturesque guideline right out of an elementary book of biology, we like to top it off by adding green and leafy vegetables to our tasteful list of foods fit for pregnancy. Green and leafy vegetables are perhaps one of the right condiments that can provide your body and baby with a rich source of minerals such as iron, folate, calcium, and vitamins such as Vitamin C, A and K.

Consider choosing lettuce that is darker and crunchier for your sandwiches, since it may contain a heavy amount of vitamins that are oblivious to your knowledge. Spinach, kale and leeks are also rich sources of folate and iron, and when cooked and consumed together, may result in a healthy dietary pact.

Try consuming green vegetables at least once a day – either in a sandwich or soups, since you can never get enough of iron and folic acid in pregnancy. Apart from this diet for pregnant women, catering to multivitamins and supplements enriched with iron and folate levels are necessary for the development of the baby’s nervous system. A diet lacking in folic acid may result in neural tube defects such as spina bifida etc.

BROWN BREAD

Also known as whole-grain bread and a rich source of nutrition, pregnant women are encouraged to consume additional sources of fiber which can help in digestion and therefore, in relieving constipation. Since each slice consists of 2 grams of fiber at least, it is thus advisable to consume a whole loaf of whole grain bread in order to meet the daily requirements of 20 to 35 grams of fiber. Apart from fiber, whole grain bread also consists of iron and zinc, both of which are amongst the daily requirements of minerals in pregnancy.

TOFU

Tofu is an amazing yet healthy choice of protein for vegetarians and vegans. Each cup of tofu can result in at least 10 grams of protein as per nourishment, and therefore fulfill your daily criteria.

LEAN MEAT

Enriched in iron and protein, lean meat sounds like an advertisement that is fit for gaining ratings and subsequent subscriptions in pregnancy. While pregnancy tends to deplete iron stores due to its crazy requirements, it is advisable to eat foods that are rich in iron that can be readily absorbed in the body. Low levels of iron can amount to low birth weight or pre-term deliveries as well.

OATS AND BARLEY

Oatmeal, barley, buckwheat and spelt are types of whole grains that aren’t only rich in complex carbohydrates but a variety of minerals and nutrients. Complex carbohydrates tend to preserve your energy, and in pregnancy, you tend to use up energy in more ways than one. Oat bran not only helps to put your cholesterol levels at par with your daily requirements, but also helps you to escape heart diseases associated with a rich fatty diet.  Oat bran also helps with constipation and getting rid of hemorrhoids since it is rich in fiber making it a component of the best diet for pregnancy.

Morning cereals consisting of oatmeal or barley may prove to be a good start to the day, since whole grain cereals are also rich in antioxidants such as Vitamin E and other profound minerals such as selenium. Try going for cereals that do not have any adhesives such as high amounts of sugar, and artificial flavours to the list. For natural sources of sugar, try having your oats with maple syrup, jam, jelly or dried berries.

FRUITS

Since bananas are a rich source of potassium and available all the year round, try consuming at least a couple a day in order to combat fatigue, tiredness and bloating. A smoothie consisting of bananas and yoghurt can be topped off by adding dried berries and a blend of orange juice for the charm.

Oranges, however, are rich in vitamin C and folate levels, which is not only essential to build a healthy immune system but the baby’s nervous system as well. Large amounts of vitamin C also help the body to absorb iron, thus allowing you to be active and energetic at all times.

Oranges are also essential compartments of water, consuming a couple of oranges daily may help you with your daily requirements of water and fluid.  Since oranges are seasonal fruits, you can still get orange juice from the market without any added preservatives.

While dried bananas may not be a good choice to consume in a diet for pregnant women since the level of fats and oil might be soaring high, but apricots and cranberries are perfect choices of dried fruits for snacks on the go. Dried fruits may also help you to combat with your cravings for sweets, which is why it is advisable to keep apricots and cherries on the hand. These are some of the ideal components of the best diet for pregnancy.

 

REFERENCES:

https://www.ncbi.nlm.nih.gov/pubmed/17927751

https://www.ncbi.nlm.nih.gov/pubmed/10721924

https://www.ncbi.nlm.nih.gov/pubmed/11238752

https://www.ncbi.nlm.nih.gov/pubmed/23974737

 

 

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