During pregnancy every woman face different situations, have different likes and dislikes. Some women want to eat whole day, some just start hating food. Some loves eating sweets and some become fan of chilies and spicy food. Yes, you hear it right, mood swings is a different aspect and food swings is another. And in this article we have covered everything related to pregnancy diet to help all the pregnant ladies. Here have a look at the article!
Pregnancy Diet: Food Items You must Consume
1) Colorful Fruits and vegetables
A Pregnant woman should focus on fruits and vegetables, especially during second and third trimesters. Colorful foods contain fiber, minerals and vitamins. And a pregnant woman should take at least 2-4 fruits and 4 or more vegetables daily.
2) Dairy Products
During pregnancy, a woman need to consume extra calcium and protein to meet the needs of the growing fetus. Pregnant woman should take milk, cheese, puddings and yogurt, especially Greek yogurt, as it contains more calcium than any other dairy product.
Avocado is a fruit that contains a lot of fatty acids. The healthy fats present in avocados helps building the skin, brain and tissues of the fetus and it also prevents neural tube defects.
Eggs are a great source of protein and choline, which is a crucial part of your pregnancy diet. And low choline intake during pregnancy can increase the risk of neural tube defects and can possibly lead to decreased brain function.
5) Broccoli and dark leafy greens
Broccoli and dark leafy green vegetables include fiber, vitamin A, vitamin C, vitamin K, calcium, iron, folate and potassium. And consuming green leafy vegetables has been linked with a reduced risk of low birth weight.
6) Whole grains
They are rich in fiber, magnesium and nutrients, and they also include minerals and vitamin E. It also helps meeting the increased calorie requirements that come with pregnancy.
7) Sweet potatoes
Sweet potatoes are a great source of vitamin C, folic acid, and fiber. They are also an excellent source of beta-carotene, by which the body transforms into vitamin A. And vitamin A is important for the growth and differentiation of cells in the growing fetus.
8) Dried fruit (Especially Walnut)
Dried fruit is rich in calories, fiber and various vitamins and minerals. Also walnuts are one of the richest sources of plant-based omega-3s. And they are also a good source of protein and fiber.
Water intake is must during pregnancy. As blood volume increases by up to 1.5 liters during pregnancy. Therefore, it is important to stay hydrated. Increasing water intake may help relieve some common problems during pregnancy like, constipation and urinary tract infections.
10) Lean meats
Meat, Beef, pork and chicken are an excellent source of protein, iron, choline and B-vitamins, all of which are important nutrients during pregnancy.
Pregnancy Diet: Nutrition
According to Gynecologists, a pregnant woman needs more protein, iron, folic acid and calcium than a woman who’s not pregnant. And here’s the reason why these 4 nutrients are important for a pregnant woman:
It is a mineral that builds baby’s bones and teethes. If a pregnant woman does not consume enough amount of calcium, then calcium would be drawn up from women’s bones and will be given to the baby to fulfill the requirement. Thus, it would result in weakness for pregnant woman. A pregnant woman age 20 or above need at least 1000 milligrams of calcium a day.
Food sources for calcium: yogurt, calcium-fortified juices and foods, milk, cheese and some leafy green vegetables
It is vitamin B that is crucial in helping to prevent birth defects in the baby’s spine and brain. These defects are also known as neural tube defects. During pregnancy, it is advised to women to take at least 600 micrograms folic acid a day.
Food sources for folic acid: leafy green vegetables, breads, pastas and fortified or enriched cereals.
Getting too little iron during pregnancy can lead to anemia, a condition resulting in fatigue and an increased risk of infections. That is why it is advised pregnant woman to take 27 milligrams of iron a day.
Food sources for iron: meat, fish, poultry, dried beans and peas.
Protein is described as a builder nutrient, as it helps to build important organs in the baby, such as the heart and brain.
Food sources for protein: eggs, meat, nuts, fish, dried beans and peas.
So, this is what your pregnancy diet should be and foods that you must take during pregnancy. Hope, this article helped you.