Your body goes through numerous physical and hormonal changes during pregnancy. Maintaining a healthy diet during this time will nourish your body and your baby’s. You must eat a healthful, balanced diet to compensate for the need of 350–500 extra calories each day, especially during the second and third trimesters. This article talks about the 6 highly nutritious food for pregnant women to eat. The food you eat is your baby’s primary source of nourishment. Proper nutrition can help promote your baby’s 0growth and development, so it’s critical to consume foods that are rich in nutrients.
It will also make it a lot easier to lose the pregnancy weight after you’ve given birth.
A pregnant woman needs more calcium, folic acid, iron and protein than a woman who is not expecting which is why these four nutrients are important.
Folic acid, also known as folate when the nutrient is found in foods, is a B vitamin that is crucial in helping to prevent birth defects in the baby’s brain and spinal cord, known as neural tube defects. During pregnancy, pregnant women are to increase the amount of folic acid to 600 micrograms a day, an amount commonly found in a daily prenatal vitamin.
Food sources: leafy green vegetables, fortified or enriched cereals, bread and pasta, beans, citrus fruits.
Calcium is a mineral used to build a baby’s bones and teeth. If a pregnant woman does not consume enough calcium, the mineral will be drawn from the mother’s stores in her bones and given to the baby to meet the extra demands of pregnancy. Many dairy products are also fortified with vitamin D, another nutrient that works with calcium to develop a baby’s bones and teeth.
Food sources: milk, yogurt, cheese, calcium-fortified juices and foods, sardines or salmon with bones, some leafy greens (kale, bok choy).
Iron: Pregnant women need additional amounts of the mineral to make more blood to supply the baby with oxygen. Getting too little iron during pregnancy can lead to anemia, a condition resulting in fatigue and an increased risk of infections.
To increase the absorption of iron, including a good source of vitamin C at the same meal when eating iron-rich foods is a good practice. For example, have a glass of orange juice at breakfast with an iron-fortified cereal.
Food sources: meat, poultry, fish, dried beans and peas, iron-fortified cereal.
Protein: More protein is needed during pregnancy, but most women don’t have problems getting enough protein-rich foods in their diets.Protien is a builder nutrient, because it helps to build important organs in the baby, such as the brain and heart.
Food sources: meat, poultry, fish, dried beans and peas, eggs, nuts, tofu.
Water: During pregnancy, blood volume increases by up to 1.5 liters or about 50 ounces. Therefore, it’s important to stay properly hydrated. Your fetus usually gets everything it needs, but if you don’t watch your water intake, you may become dehydrated.
Symptoms of mild dehydration include headaches, anxiety, tiredness, bad mood, and reduced memory. Furthermore, increasing your water intake may help relieve constipation and reduce your risk of urinary tract infections, which are common during pregnancy. General guidelines recommend drinking about 68 ounces or 2 liters of water per day, but the amount you need varies by individual. As an estimate, you should be drinking about 34–68 ounces (1–2 liters) each day. Just keep in mind that you also get water from other foods and beverages, such as fruit, vegetables, coffee, and tea. As a rule of thumb, you should always drink water when you’re thirsty and drink until you’ve quenched your thirst.
Dairy Products: During pregnancy, you need to consume extra protein and calcium to meet the needs of the growing fetus. Dairy products contain two types of high-quality protein: casein and whey. Dairy is the best dietary source of calcium and provides high amounts of phosphorus, various B vitamins, magnesium, and zinc. Yogurt, especially Greek yogurt, is particularly beneficial for pregnant women. It contains more calcium than most other dairy products. Some varieties also include probiotic bacteria, which support digestive health. People who are lactose intolerant may also be able to tolerate yogurt, especially probiotic yogurt.
Taking probiotic supplements during pregnancy may reduce your risk of complications such as preeclampsia, gestational diabetes, vaginal infections, and allergies.
Fish Liver Oil: Fish liver oil is made from the oily liver of fish, most often cod.
The oil is very rich in the omega-3 fatty acids EPA and DHA, which are essential for fetal brain and eye development. Fish liver oil is also very high in vitamin D, of which many people don’t get enough. It may be highly beneficial for those who don’t regularly eat seafood or supplement with omega-3 or vitamin D. Low vitamin D intake has been linked with an increased risk of preeclampsia. This potentially dangerous complication is characterized by high blood pressure, swelling of the hands and feet and protein in the urine.
Consuming cod liver oil during early pregnancy has been linked to higher birth weight and a lower risk of disease later in the baby’s life. A single serving (one tablespoon or 15 ml) of fish liver oil provides more than the recommended daily intake of omega-3, vitamin D and vitamin A. However; it’s not recommended to consume more than one serving per day, as too much of vitamin A can be dangerous for your fetus. High levels of omega-3 may also have blood-thinning effects.
Whole Grains: Eating whole grains may help pregnant women meet their increased calorie requirements, especially during the second and third trimesters. As opposed to refined grains, whole grains are packed with fiber, vitamins and plant compounds. Oats and quinoa also contain a fair amount of protein, which is essential during pregnancy. Additionally, whole grains are generally rich in B vitamins, fiber, and magnesium. All of these are frequently lacking in the diets of pregnant women.
Dried Fruits: Dried fruit is generally high in calories, fiber, and various vitamins and minerals. One piece of dried fruit contains the same amount of nutrients as fresh fruit, just without all the water and in a much smaller form. Therefore, one serving of dried fruit can provide a large percentage of the recommended intake of many vitamins and minerals, including folate, iron, and potassium. Prunes are rich in fiber, potassium, vitamin K and sorbitol. They’re natural laxatives and may be very helpful in relieving constipation. Dates are high in fiber, potassium, iron and plant compounds. Regular date consumption during the third trimester may help facilitate cervical dilation and reduce the need to induce labor. However, dried fruits also contain high amounts of natural sugar. Make sure to avoid the candied varieties, which provide even more sugar. Although dried fruit may help increase calorie and nutrient intake, it’s generally not recommended to consume more than one serving at a time.
Green Leafy Vegetables: Broccoli and dark, green vegetables, such as kale and spinach, contain many of the nutrients pregnant women need. These include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium. Furthermore, broccoli and leafy greens are rich in antioxidants. They also contain plant compounds that benefit the immune system and digestion. Due to their high fiber content, these vegetables may also help prevent constipation, which is a widespread problem among pregnant women. Consuming green, leafy vegetables has also been linked to a reduced risk of low birth weight.
Nest Clinics are the best gynecologists in Hyderabad. We provide top fertility and pediatric services to moms. Nest Clinics believe that healthy babies start with healthy moms. Our specialty is in the treatment of women health issues from infertility to pregnancy and beyond.
Get your appointment fixed online and get treated by the best doctors.