A healthy diet is important to keep your baby well-nourished from the moment of conception during childbearing. It is the time when you need to take your health seriously and take care of your diet during pregnancy. While everyone benefits from a balanced diet, adjusting your diet based on your specific needs during pregnancy is important. Knowing what foods to eat during pregnancy will help alleviate your pregnancy symptoms while also nourishing your baby.
But for the time being, you can start with the basics as recommended by medical professionals:
Fruits and Vegetables
Fruits and vegetables provide vitamins, minerals, fibre, and help with digestion, so eat plenty of them! They can help prevent constipation and help digestion. Eat at least five portions of fruits and vegetables every day – these may include fresh, frozen, canned, dried, or juiced. Always wash fruits and vegetables thoroughly. Some of the fruit you should eat during pregnancy are oranges, mangoes, bananas, apples, and berries. Keep in mind to avoid some fruits like pineapples, grapes, or papaya.
Besides being low in fat, calories, and cholesterol, vegetables are also good sources of fiber (which helps combat constipation). They contain many vitamins and minerals, including folate (which contributes to the prevention of neural tube defects in fetuses). Green Salads, cucumbers, broccoli, and sweet potato are some of the friendly veggies for you.
Eggs are a great source of protein during pregnancy. Protein is made up of amino acids, which form the building blocks of all cells – including your baby’s. Besides choline, eggs also contain more than a dozen vitamins and minerals. Choline is a vitamin that is most prevalent in the yolks. You can combine egg with cheese if you want to try something more delish!
The fibre and nutrients in whole grains are higher than those in white bread and rice, including B vitamins, iron, folic acid (if fortified), magnesium, the antioxidant vitamin E, and selenium. In addition, whole grains contain phytonutrients, plant compounds that protect cells, so swap white bread for whole grains – such as barley, buckwheat, and oats – in your pregnancy diet.
A high-protein diet keeps your hunger at bay because it stabilizes your blood sugar. It is important to eat at least three servings (about 75 grams) of protein per day because amino acids are the building blocks of every cell in your body, as well as your baby’s. As a result, lean meat is a great food during pregnancy.
Also to help your baby develop his red blood cell supply and support yours, you need lean meat as it is high in iron which is crucial for the baby’s brain development.
If you are not a meat eater, lentils deserve to be on your plate as a vegetarian protein source. Lentils contain B vitamin folate, which is vital for the development of the brain and nervous system in your baby.
Lentils are also high in folate (also called folic acid in supplements), a crucial vitamin for the brain and nervous system of your baby.
It is not uncommon for beans – including legumes like lentils, peas, and peanuts – to be a good source of protein, iron, folate, potassium, and magnesium. They’re also a great source of fibre, which can reduce constipation and haemorrhoids during pregnancy. Beans are also a good source of fibre.
In addition to having twice as much protein as regular yoghurt, Greek yoghurt also contains probiotics, B vitamins, phosphorus, and calcium. Calcium keeps your bones strong while helping your baby develop a healthy skeleton. In addition to being an excellent breakfast ingredient, yoghurt is an excellent addition to savoury dishes as well. Drinking milk is another excellent way to get calcium.
Dried fruits and Nuts
If you feel your blood sugar starting to drop, figs, dates, prunes, and dried apricots are quick and concentrated sources of energy. They also have a naturally sweet flavour, which is a better choice than having actual candy. They contain many nutrients like fibre, iron, antioxidants, potassium, and more. Don’t forget that a little goes a long way when it comes to dried fruit – it is higher in calories than fresh fruit, so be mindful of portions and make sure that you choose varieties without added sugar.
Nutritional benefits include magnesium, zinc, potassium, vitamin E, protein, fibre, and healthy fats in nuts. Walnuts are a great source of omega-3 fatty acids, while almonds provide calcium, while peanuts provide a boost of fibre. They are also easy to transport, making them an ideal pregnancy snack.
And don’t forget water. It’s technically not a food but drinking eight to ten 8-ounce glasses of water per day is essential for a healthy pregnancy diet.