Childbearing is when you will become more conscious about your health and diet. A healthy diet is essential during pregnancy, both for mother and baby. In addition, optimal nutrition can help a person meet the increased physical demands of pregnancy and help the fetus develop.
The moment you are pregnant, you may be inclined to seek advice from your mom or friends, the Internet, or rely on your past pregnancy habits but remember each pregnancy is different.
Age or environment can contribute to physical or hormonal changes that may affect pregnancy, so the body’s response could differ. In this article, we will transform your pantry into a one-stop shop of super delicious and healthy foods that will give your baby the best start in life.
Enjoy the best foods for pregnancy listed below!
Egg
Eggs are versatile and a good source of protein that provides amino acids to you and your baby. They contain more than a dozen vitamins and minerals, including choline, suitable for a baby’s brain development. However, be sure not to eat undercooked or raw eggs.
A large egg contains about 80 calories, high-quality protein, fat, and many vitamins and minerals. There are different recipes to make eggs. However, the smell of eggs is nauseous to some pregnant women; to minimize this, try combining eggs with whatever veggies and cheese you have.
Dairy products
Dairy products like milk, cheese, and yoghurt should be an essential part of the diet since you need extra protein and calcium to meet the needs of your growing little one. In addition, casein and whey are the essential proteins present in Dairy products.
Dairy is a rich source of calcium and provides high amounts of phosphorus, B vitamins, magnesium, and zinc. It also contains proteins, fat, calcium and Vitamin D, which play a vital role in your baby’s normal bone development.
Yoghurt, especially Greek yoghurt, contains twice the protein of regular yoghurt and more calcium than most dairy products. Some varieties also have probiotic bacteria, which help prevent stomach upset and yeast infections that are very common during pregnancy. It’s always better to choose reduced-fat types wherever possible. Calcium helps to keep your bones strong and a healthy skeleton for your baby.
There are different ways to make yoghurt tastier. For example, try adding a drizzle of honey or chopped fresh fruit to sweeten it. You can also try adding yoghurt to different smoothies.
Beans
This legume group includes lentils, peas, beans, chickpeas, soybeans, and peanuts. They are a good source of protein and an excellent source of iron, folate, potassium, and magnesium, essential during pregnancy.
Legumes are generally very high in fibre, which helps prevent and relieve two common pregnancy discomforts: constipation and haemorrhoids. This is because they are so rich in great plant-based sources of protein, iron, folate, and calcium, of which folate is one of the essential B vitamins (B9). So it’s essential for you and your baby, especially during the first trimester and even before.
Consider adding beans to soups, salads or stir-fries.
Sweet potatoes
Sweet potatoes are a rich source of beta carotene, a plant compound converted into vitamin A in your body. Vitamin A is vital for healthy bones, lungs, eyes, and skin development.
This sweet veggie is rich in vitamin C, manganese and a good source of vitamin B6, potassium and fibre. Fibre keeps you full longer, reduces blood sugar spikes, and improves digestive health, especially during pregnancy constipation. Sweet potatoes can be deliciously cooked in about a thousand ways.
Salmon
It is an excellent source of omega-3 fatty acids, crucial for your baby’s brain development and may even boost your mood. Salmon also provides protein and vitamin D for healthy bones and teeth.
These are found in high amounts of seafood and help to increase the gestational length. During pregnancy, it is advised to limit the seafood due to the high content of mercury and contaminants, but salmon contains low mercury, and it’s safe. It can be prepared in different recipes like Kerala style fish curry or fish fry.
Broccoli and dark, leafy greens
Broccoli and dark leafy greens include spinach, kale, and Swiss chard. They are rich in vitamins and nutrients, including vitamins A, C, and K and calcium, iron, and folate.
It also helps ease the constipation problem that occurs during pregnancy due to the rich content of fibre and antioxidants. Some reports show that intake of these vegetables also helps to reduce the risk of low birth weight. Always make sure that you wash these vegetables thoroughly before eating.
Eating plenty of red, green, orange, yellow, and purple fruits and vegetables helps to get the required vitamins and minerals for you and your baby during pregnancy.
If you don’t love eating them blanched, try chopping the greens coarsely and tossing them into smoothies, soups, omelettes, or stir-fries.
Lean meats and poultry
Meat such as Lean beef, pork, and chicken are an excellent source of high-quality protein and a good source of B vitamins, iron, and zinc. Also rich in iron, choline, and other B vitamins, which are essential during pregnancy.
Iron is essential since it delivers oxygen to the cells in your body, particularly important during your third trimester. Iron deficiency anaemia increases the risk of low birth weight, and other complications can occur due to low iron levels during the early and mid-pregnancy periods.
Try some beef steak or grilled chicken, adding masala according to your taste.
Avocados
Also known as butter, fruit is an excellent source of monounsaturated fatty acids, fibre, B vitamins (especially folate), vitamin K, potassium, copper, vitamin E, and vitamin C. It helps to build your baby’s skin and brain and also helps to prevent specific congenital disabilities such as neural tube defects, developmental abnormalities of the brain and spine such as spina bifida.
Potassium in avocados may help relieve the leg cramps that often occur during pregnancy. In addition, pregnancy constipation, to an extent, can be reduced by the fibre content present in Avocados. Finally, because of its creamy texture, it adds depth and creaminess to many dishes.
Try Avocados in guacamole, in salads, in smoothies, on whole-wheat toast, and also as a substitute for mayo or sour cream.
Walnuts
Walnuts are a rich source of omega-3 fatty acids, magnesium, fibre, and protein. Omega 3 fatty acids help reduce oxidative stress in the brain and help improve brain signalling and neurogenesis – the creation of neurons.
Eating walnuts during pregnancy is highly beneficial for the brain of the tender fetus. For similar benefits, try out other nuts, like almonds, cashews, pistachios, and nut and seed butter, like tahini.
Add a cup of walnuts, sliced almonds and pumpkin seeds to your favorite food, sprinkle on a salad or eat as a trail mix.
Dried fruits
Includes raisins, dates, prunes (dried plums), figs, apricots and peaches are rich in calories, fibre, and various vitamins and minerals. Prunes are natural laxatives and may be very helpful in relieving constipation and plagues for so many pregnant women. Make sure you avoid dried fruit with added sugar.
Try out different recipes with dried fruits like cookies, or add them to porridge and other snacks you eat.
Eating well during pregnancy doesn’t mean eating a lot more. A healthy diet, the right weight, and getting the proper nutrients can help you enjoy a safe and healthy pregnancy and weight gain. Please consult a doctor to ensure that you are not allergic to any of the foods listed above.
