Life is ever changing, but one of the most precious moments that change your life forever is the feeling of getting pregnant. That feeling to have someone inside you is unparalleled and nobody else except a pregnant woman can understand that. But, with more excitement and happiness comes more responsibilities when you have a sweet little angel inside you. Now, along with yourself, you have to take care of that little guest also. Hence, one basic and major responsibility is to eat healthy, that gives you strength, stamina and also fulfill all the requirements for growth of your child.
Although every nutrient is essential in this stage, but yet some of them are required in more quantity as compared to others because some of them are essential for the growth of unborn baby, while others are required for protection from diseases. Amongst the most required are proteins – they are essential for the production of amino acids, repair of cells and growth of baby, calcium – helps strengthen bones and teeth, prevent blood clots and help nervous function. And amongst others are vitamin C, zinc, iron, vitamin B3 (niacin), riboflavin, vitamin E, vitamin B1, B6 vitamin, folic acid and vitamin A. These specific nutrients aren’t hard to find, these are present in fruits and vegetables easily available in market, and all you need to know is which of the food items can help you provide these. So, here is the list of food items you can rely on to get these nutrients and get the best for your baby:
Though all the green vegetables are recommended during this period of time to the pregnant women, but the best one amongst the green veggies is spinach. Spinach is the powerhouse of nutrients, loaded with almost every essential nutrient required for special needs of women in this phase of time. First of all spinach is the best source of folate (folic acid), which is essential for the protection of unborn baby from birth defects – these defects may vary from neuron defect to premature delivery. Not just this, spinach also contains other vital nutrients which are essential for optimum health, it is loaded with all the vitamins in good quantity, namely; vitamins A, vitamin K, vitamin D, vitamin B6, vitamin B12, vitamin C and vitamin E. Other nutrients that spinach is rich in are; magnesium, manganese, potassium, iron, folate, copper, zinc, selenium and calcium. Apart from all these nutrients and vitamins, it is a good source of omega-3 fatty acids, beta-carotene, phytochemicals, and lipoic acid also. Spinach, again is also a good source of fiber and many of the amino acids the human body needs to build proteins and hundreds of other anti-oxidants that are useful in one way or the other for our body. You can have a few boiled leaves or prepare as a cuisine by just boiling it. If you don’t like the taste of raw spinach, you can prepare the smoothie of raw spinach (you will love it), or you can add it in salad with meals. Just make sure you have a few.
- Whole grains:
Apart from anything else whole grains are one of the best source of fiber which is highly recommended for healthy stomach of to-be-mum. Constipation and hemorrhoids are common problems during pregnancy because of which many complications may arise to both baby and mum. Hence, it protects from constipation and along with it, whole grains are yet again good source of folic acid, calcium, iron, zinc, B vitamins, vitamin E and above all these are rich in much required proteins All these are essential for the growth of your baby’s little body parts. Products available in market may help you meet the requirements, but the real whole grains are a complete healthcare package without any adulterant and full of health. Aren’t you able to get the benefits of whole grains? You can dash wheat germ in your meal while preparing and without even feeling any change in taste you will get whole of the benefits of it. Or whenever you feel bored, just switch any movie in television and grab a bucket of popcorns and enjoy health with movie.
Walnuts are often overlooked by almonds whenever it comes to an option of a healthy nut selection may it be for good health or as an option of healthy food during pregnancy. Walnuts are an extreme rich source of omega 3 fatty acid which is far better than the one provided by plants because it can provide you with much of DHA, which is much beneficial for the growth of your baby and this DHA is specially used in the mental growth of baby. Apart from providing DHA, walnuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. They also very are rich source of minerals like manganese, copper, potassium, calcium, iron, magnesium, zinc and selenium. Due to the presence of such large number of nutrients it improves immunity and thus helps to-be-mum stay healthy. Also helps in insomnia, which is again noticed during pregnancy in 70% of cases, and it also helps maintain bone health, by providing strength to the bones of pregnant women. And the best thing about walnuts is that you can have them as a snack, at any point of time as they are readily available in market all the time.
- Sweet Potatoes:
Sweet Potatoes are an excellent source of vitamins, minerals and other essential nutrients. They are high in vitamin B6, vitamin C, vitamin D, beta-carotene, iron, magnesium, potassium, manganese, copper, pantothenic acid, and loads of fiber. Vitamin A here is present in the form of carotenoids, which is converted to vitamin A as and when required, thus no fear of overeating. Being a good source of all the required nutrients it supplies the required nutrients for baby’s growth as well as to-be-mums protection. Eating sweet potatoes during pregnancy has also been linked to reduce pain during the delivery, hence its importance becomes double for women. And these can be eaten till two months before the delivery without any problem. You can have them roasted, and if you get bored with the taste you can add a bit of lemon juice and some spices to make it even tastier and have it as a wholesome meal.
When it comes to health and healthy living, how can fruits stay back? Fruits are must in daily routine to maintain healthy lifestyle but when it comes to pregnancy you have to be a bit choosy because of the special requirements of the body. Avocados could be an ideal fruit during pregnancy. Avocados are amongst one of the richest sources of folic acid. As the demand of folic acid is high during pregnancy because it protects unborn baby from spinal cord and brain defects which is very crucial, hence relying on single source for that is not right, so avocados could be one of your choice for that. Along with this avocados are also a good source of B vitamins, which also help fight off diseases and keeps to-be-mum healthy. They also give vitamins C and E, plus natural plant chemicals that helps keep the body functioning to its optimum. And they contain fiber, which helps keep stomach happy. And the best part is you can have an avocado at any point of time, just open the fridge, wash it and have it.
Milk and its products are one of the best source of healthy vitamins and minerals. They have particularly high amount of nutrients in them when compared to other food items whether fruits, vegetables or nuts. One of the dairy product which is best suited in pregnancy is yogurt. Though it is easily available in market around the world, it can also be prepared easily at home. One of the basic need for yogurt arises because with the passage of time in pregnancy the requirement of calcium keeps increasing. As calcium is required for the growth of baby, plus it is also much needed by the pregnant women because she also needs strong bones and nervous system. Yogurt can help meet the requirement of calcium plus it also provides much required protein and folate. Furthermore, the good bacteria in yogurt also helps prevent stomach upset as well as yeast infections which are more common in pregnancy. You can have yogurt direct or you can blend it with fruits to make a tasty smoothie to enjoy it even better.
By the word beans I mean any of the bean, may it be navy beans, black beans, chickpeas, lentils, pinto beans or any other. Beans are an excellent source of fiber and protein both of which are highly required. Protein for the strength as well as growth of baby and mother as well, while fiber is much required for stomach health because during pregnancy the gastrointestinal tract slows down, which increases the chances of constipation and many digestion and excretion related problems. Along with both these protein and fiber, beans are a rich source of nutrients and vitamins like potassium, iron, magnesium and B vitamins which are very much crucial during pregnancy. Hence adding beans to your diet can keep you healthy as well as your baby. Moreover, these can easily be added to the diet plan by adding them in cuisines or mixing along with the wheat flour.
These are the top seven food items recommended during pregnancy. These are the scientifically proven best food items that ensure a healthy delivery keeping both mother and baby healthy.
If you feel you have any queries or any kind of question you want to ask about the diet during pregnancy, feel free to write down and comment, we’ll help you out solving all your queries. And if you feel the information is worth, then don’t forget to share it with your loved ones.
Eat Healthy…!! Stay Healthy…!!