Posted by 9 Healthy Food For Pregnant Women To Eat During Pregnancy
Pregnancy is a time for celebrating the miracle of life. But it can also be a time of worry because you’re carrying another human being inside your body. And since every baby is unique, your pregnancy needs to be different from anyone else’s. To help you get through this exciting but challenging time, I’ve put together an easy guide on what pregnancy diet doctors recommend to pregnant women.
- Iron-rich foods.
Iron is indispensable when we talk about a healthy pregnancy diet because it makes red blood cells which are essential for women when she is pregnant as it helps in the development of the child. Having low iron in the body can make you feel tired.
Iron-rich foods include beef, pork, chicken, turkey, and fish. beans (also called legumes), lentils and tofu; spinach; broccoli; nuts and seeds (almonds or cashews; raisins; dark chocolate).
If you have a healthy diet and still feel tired, it may be because of low blood sugar levels. Try eating small meals every two to three hours or drinking juice instead of drinking soda pop or coffee. If you’re breastfeeding, eat when your baby eats (every 2-3 hours) so that your body produces enough milk for them.
- Calcium-rich foods.
An adequate amount of calcium required for pregnant women is 500mg/day. calcium helps strengthen and develops baby bones and teeth and the overall skeletal system. Your body passes calcium to your baby that’s why calcium is on the list of healthy pregnancy diet and women should take enough calcium to prevent bone loss.
Calcium-rich foods include:
- calcium-fortified juices, such as orange juice and soy milk
- dairy products—for example, skim milk or yogurt (both are high in calcium)
- canned salmon with bones
- Protein-rich foods.
Protein-rich foods are essential for the health and well-being of pregnant women. Protein is an important building block of your body, which consists of amino acids. Our bodies use these amino acids to create new cells and tissues, as well as repair damaged ones. Proteins also play a role in helping you maintain a healthy immune system; they help with digestion and metabolism; they even support brain development during pregnancy!
Many foods contain protein—from lean meats like salmon or chicken breast to beans (especially soybeans), eggs (which have an omega-3 fatty acid called DHA) nuts seeds, dairy products tofu soymilk.
- Fiber-rich foods.
Fiber-rich foods are a great way to ensure you get enough dietary fiber. Fiber is important for digestion and prevents constipation, which can cause gas and bloat. Fiber also helps keep you full longer, so you eat less overall; this means fewer calories for your body to burn off!
- Fiber’s effects on cholesterol levels are especially noteworthy:
- It decreases the amount of LDL (bad) cholesterol in your blood.
- Increases HDL (good) cholesterol; reduces inflammation in the body and promotes cardiovascular health by reducing high blood pressure.
- Improves circulation throughout the body.
Soluble fiber works like a sponge by absorbing water during digestion which helps prevent constipation.
- Zinc-rich foods.
Zinc is a mineral that’s important for healthy skin, hair, and wound healing. It also helps your body fight infection by regulating immune function.
Zinc can be found in oysters, beef, lamb, Beans, whole grains such as wheat germ (which is high in zinc), nuts, and seeds are good sources.
- Vitamin C-rich foods.
Vitamin C is important for both mother and baby as it reduces the chances of pregnancy complications, works as an immunity booster, and helps in tissue repair. It is vital for the development of baby teeth and bones.
Vitamin C-rich foods include:
- Citrus fruits such as oranges and grapefruits.
- Tomatoes.
- Broccoli and other cruciferous vegetables (cauliflower, kale).
- Peppers (red bell peppers, orange peppers).
Vitamin C also helps the body absorb iron from plant sources like spinach or Swiss chard.
Also, Read-Why is it important to take vitamin b12
- Folate/folic acid-rich foods.
Folate is the synthetic form of folate, a B vitamin that helps your baby’s brain and spinal cord develop. In addition to helping prevent birth defects, it also helps reduce the risk of neural tube defects (a type of birth defect in which part or all of the spinal column does not close properly). Folic acid (also known as folic acid) is one type of folate found in foods.
Folate-rich foods include dark green vegetables (broccoli, brussels sprouts), beans (lentils), nuts, and dried fruit such as raisins and oranges.
- Healthy fats and oils.
Fats are important for pregnant women as it helps in making hormones and provides energy. Healthy fats are essential for building a baby’s proper brain and eye development.
There are two types of fat to worry about when pregnant:
- Saturated
- Unsaturated
Saturated fats, also known as “bad” fats, are solid at room temperature and can raise your blood cholesterol levels.
Unsaturated fats are good/healthy fats such as omega-3 which help in developing a baby’s brain and nervous systems. Unsaturated fats are liquid at room temperature and help lower your LDL (low-density lipoprotein) cholesterol levels in the blood. If you want to eat more unsaturated foods while pregnant, choose those that have monounsaturated or polyunsaturated (PUFA) content instead of PUFA + SFAs combos like olive oil or coconut oil
- Fluids
Fluids are important for pregnant women, but it’s important to keep in mind that your body weight and activity level will determine how much fluid you need.
Staying hydrated during pregnancy is important because It forms amniotic fluid, produces extra blood, builds new tissue, carries nutrients, enhances digestion, and flushes out wastes and toxins.
If you’re thirsty, that means that you’re already dehydrated, so don’t drink sugary drinks or carbonated beverages until your thirst goes away. If it doesn’t go away after about an hour or two, then call your doctor for advice on how much water is right for you at this time of day (or night).
Looking for a personalized pregnancy diet then get in touch with fertility experts at the best ivf centre in Srinagar.