Foods for Pregnant Women

Pregnant Women

Healthy Foods for Pregnant Women

Pregnancy is a very important and crucial phase in every woman’s life. It is that time when you get pampered thoroughly because you are pregnant, so make the most of it. You are told a million times to eat right and eat more because you are eating for two (or more) people and whatever you eat goes to the baby and greatly affects its health too. Hence it is totally imperative that you eat well and eat the right kinds of food during those nine months. Most people are completely unaware of what to eat during pregnancy and get all kinds of advice from neighbors, family and people all around them. Don’t fret, just read this article to get clarity about the right kinds of food to eat when you are pregnant. The best way to know that you are eating right is by gaining the recommended amount of weight, which is anywhere between 9 to 15 kgs. Pregnant women need about 2500 calories daily. Eating right ensures you have a full term baby with low risks of health problems after delivery. Some healthy foods to eat during pregnancy are as mentioned below.

Green leafy vegetable

Foods rich in Iron

The most common problem during pregnancy is fatigue and low energy levels. To combat this, eat foods rich in iron such as jaggery, green leafy vegetables such as spinach, lean meat, egg yolks, dried fruit, beans, soya etc. Other than all these healthy foods, your Doctor may put you on iron supplements as well. An important point to keep in mind is that while you eat foods rich in iron, you need to drink plenty of water as well since iron can be constipating. So make sure you drink at least 2-3 liters of water daily. This is something even your Doctor will recommend, especially since you are pregnant.

Milk

Foods rich in Calcium

It is highly recommended to drink plenty of milk during pregnancy as it contains calcium. At least a liter of milk daily is needed as bones become brittle and soft. Also if you do not drink milk during pregnancy you could get osteoporosis later. Hence it is extremely necessary to drink plenty of milk daily. In order to aid lactation later on, it is recommended to include garlic in your diet as well. Avoid cheese as it could only put on all the unnecessary weight and you don’t need that during pregnancy. Instead you could eat a lot of low fat yoghurt. A cup of plain yoghurt has more calcium than even milk and is found to be rich in protein as well. Yoghurt also contains folic acid and protein. You can have it at breakfast, lunch or dinner, as a dessert or as a salad dip and so on. It is an essential food for most people and is even good for children. The most well known fact about yoghurt is that it contains good bacteria that is essential for all of us and helps prevent yeast infections and is even beneficial for an upset stomach. So make sure you include plenty of yoghurt in your daily menu. Drink milk even though you might take calcium supplements as there is more calcium in milk than the supplements. The supplements are there just to ensure there is no calcium loss in the body. You can also avoid backache problems that arise after delivery if you drink plenty of milk daily.

Nuts

Nuts

Nuts are loaded with vital minerals such as copper, manganese, magnesium, selenium, zinc, potassium, calcium and vitamin E. Just ensure that you eat only a handful of nuts as they are high in fat. You could include nuts in salads, pasta, meat, or fish dishes, and baked goods. You could also simply pop a handful into your mouth daily. Try an assortment of nuts such as almonds, cashews, walnuts, pistachios and so on.

Lentils

Foods rich in Folic Acid

Folic acid is vital for the child’s brain development and also for the nervous system. Lentils are found to be rich in folic acid, protein, vitamin B6 and iron. Avocados are loaded with folic acid, potassium, vitamin c and vitamin B6. Vitamin B6 helps with the baby’s tissue, brain growth and more essentially helps you with your morning sickness. Broccoli is another vegetable containing plenty of folic acid, vitamin A and vitamin C, and in addition, it also contains calcium.

Carrots

Carrots

Carrots are a rich source of vitamin A and help in the baby’s development of bones, teeth and eyes. Carrots also contain vitamin C and vitamin B6 and are packed with fiber. Overall, it makes for a great vegetable to have during your pregnancy, for children and even otherwise. You can include them in salads or have them in soups or any way you please.

Vegetables

Foods rich in Protein and Carbohydrate

Protein and carbohydrates are extremely important during pregnancy as they affect the baby’s growth and development. Some foods rich in protein are green vegetables, eggs, dairy products and so on. Foods rich in carbohydrates are potatoes, whole grains and pasta. Overall ensure you eat a balanced diet containing proteins, iron, carbohydrates, calcium, fruits etc on a daily basis and you should do well.