If you just found out that you are having a baby, I bet your first concern is about your diet. Now that you are expecting, hundreds of questions must be piling in your mind.
What to eat? What NOT to eat? How much to it? And much more. Your diet should contain food which will provide nutrients which are essential for the development of your baby. At the same time, you should watch out for food which might be bad for the baby.
That’s why today I have come up to show you some essential tips regarding foods during pregnancy. Readout entirely.
Fruits and Veggies
- Try to eat five portions of fruits and vegetables every day.
- Try to make sure that they are fresh and not preserved or canned
- Have a small portion of carbohydrate or starch enriched food every day
- It might include potatoes, rice, pasta or bread
- Avoid having too much carbohydrate at a time
- Protein enhances food is very important for mothers. Thus a large portion of protein should be taken throughout the day
- Take protein in the form of fish, chicken, eggs, beans, lentils, etc.
- Avoid red meat such as beef and pork
- Seafood is the best form of protein for pregnant women as it is proved to reduce anxiety during pregnancy
- Fat should NOT constitute more than 30% of daily calories.
- High fat contain during pregnancy can genetically program the baby to get diabetes in future
- Monounsaturated fat is the best form of fat for pregnant women
- The diet of any pregnant woman should be enriched with fiber.
- Food with high fiber content includes bread, wild rice, pulses, and certain fruits and vegetables
- Eating sufficient fiber can minimalize the risk of constipation and even developing hemorrhoids
- Calcium must be in the diet of an expectant mother every day
- Milk, cheese, yogurt, soybeans, broccoli, etc. are good sources of calcium.
- Zinc plays a vital role in the growth and development of a baby including biological metabolisms
- Zinc must be included in the everyday diet
- Chicken, turkey, shrimp, nuts, ginger, pasta, cereal, etc. are some of the sound sources of Zinc
- Iron makes up most of the hemoglobin. It also carries oxygen to different parts of the body. While pregnant, the amount of blood in the mother’s body increases by about 50%. So she needs a lot of iron to make hemoglobin for the extra blood. This makes iron the essential part of a pregnancy diet.
- Deficiency of iron can also result in many disabilities and complications of the baby
- Rich sources of iron include:
Egg yolk, dried beans, and fruits, lean meat, oyster, salmon, tuna, Dark green vegetables (broccoli, spinach, asparagus, kale, etc.), oats, wheat, and millet
- Although the liver is very rich in iron, it should be avoided. The liver also contains a lot of vitamin A. Excess of which can be harmful to the baby
Supplements can be taken from time to time when just food is not enough to provide a particular nutrient.
Iron and Folic Acid:
Iron and Folic Acid are two vital supplements which every pregnant mom needs. Food cannot provide them in sufficient amount. To prevent heartburn and constipation, they should be taken with the meals, not before going to bed.
Although sunlight is a good source of vitamin D, pregnant women are advised not to go under direct sun. Therefore, vitamin D supplements are recommended.
So, follow those instructions, and you can be able to pass a healthy pregnancy journey. Always try to stay happy during this period. We will meet again with other essential tips till then: