Pregnancy is one of the happiest phases in a woman’s life but, it can have its own set of mental and physical stresses. Maintaining a healthy and balanced diet is very important during the period of pregnancy as it helps both the mother and the baby to stay healthy! During this time, your body needs extra nutrients to improve your baby’s health. In fact, you need to add 400-500 extra calories each day in your diet during the 2nd and 3rd trimesters. Poor dietary choices can make you fat and also increase the risk of birth complications. Pregnant women are needed to take extra care of what they eat during the pregnancy period to fulfil the special nutritional requirements of the baby. In short, choosing healthy and nutrient-rich foods will ensure that you and your fetus, both stay healthy. It also helps you lose weight easily after you have given birth. So, just for you, we have compiled a list of 10 foods that you can eat when you are pregnant!
1. Dairy products
During pregnancy, the consumption of dairy products is very important. It helps you meet the extra requirement of proteins and calcium which gives support to your growing fetus. Drink at least one glass of milk a day and consume more greek yoghurt, paneer and ghee to keep your baby healthy.
2. Eggs
Eggs are considered as superfoods by many as they are a great source of vitamins, proteins and minerals. The proteins present in eggs makes them good for the growing baby as it generates and repairs the cells of the fetus. Additionally, eggs have a high amount of choline in them which is essential for the development of the brain and nervous system of the unborn baby.
Bananas are a great source of folic acid, calcium, potassium and vitamin B6. They are also rich in antioxidants and they help in boosting the energy. So, they can be a good addition for your pregnancy diet.
4. Sweet potatoes
Sweet potatoes are a very good source of beta-carotene, which is converted into vitamin A inside the body and it is essential for the growth of cells and tissues. Vitamin A also helps in boosting the immunity and improving the vision. So, eating more sweet potatoescan be beneficial for both mother and the unborn baby.
5. Legumes
Legumes are the group of foods which includes lentils, soybeans, peas, beans, chickpeas and peanuts. They are an excellent source of plant-based fibre, protein, folate, calcium and iron, and all of these are very important for a pregnant woman. Having enough folate will make sure that your baby will be born healthy and stay protected from many diseases and infections in future.
6. Nuts
Nuts are delicious and they are full of healthy fats, which makes them an ideal choice for snacking during the pregnancy period. They have brain-boosting omega-3 fatty acids, proteins, fibres and other essential nutrients which are crucial for the development of the baby.
7. Orange juice
Orange juice can fill you up with folate, potassium and of course, vitamin C. It can provide your baby with necessary nutrients which will prevent various types of birth defects. The vitamin C content inorange juice will increase your baby’s ability to absorb iron in the body. So, have one glass of orange juice every day as a part of your breakfast.
8. Leafy vegetables
Leafy vegetables are nutrient-rich and we all know that they can help in protecting the body against a lot of diseases. Being a rich source of antioxidants, calcium, protein, fibre, folate, vitamins and potassium, green veggies are a great addition for your pregnancy diet.
9. Oatmeal
Oatmeal has various types of health benefits. The intake of carbohydrates is necessary for all of us, especially pregnant women as it can provide instant energy to perform daily activities. Oatmealis a good source of carbs, selenium, vitamin B, phosphorous and calcium. So, have it for breakfast during the pregnancy phase.
10. Salmon
Salmon is rich in omega-3 fatty acids which is very good for heart health. Having enough omega-3 in the diet is essential for women who are pregnant as it helps in the development of the brain and eyes of the fetus. Salmon is also a great source of vitamin D, which is important for the bone health as well as the immunity.
1. Dairy products
During pregnancy, the consumption of dairy products is very important. It helps you meet the extra requirement of proteins and calcium which gives support to your growing fetus. Drink at least one glass of milk a day and consume more greek yoghurt, paneer and ghee to keep your baby healthy.
2. Eggs
Eggs are considered as superfoods by many as they are a great source of vitamins, proteins and minerals. The proteins present in eggs makes them good for the growing baby as it generates and repairs the cells of the fetus. Additionally, eggs have a high amount of choline in them which is essential for the development of the brain and nervous system of the unborn baby.
Bananas are a great source of folic acid, calcium, potassium and vitamin B6. They are also rich in antioxidants and they help in boosting the energy. So, they can be a good addition for your pregnancy diet.
4. Sweet potatoes
Sweet potatoes are a very good source of beta-carotene, which is converted into vitamin A inside the body and it is essential for the growth of cells and tissues. Vitamin A also helps in boosting the immunity and improving the vision. So, eating more sweet potatoescan be beneficial for both mother and the unborn baby.
5. Legumes
Legumes are the group of foods which includes lentils, soybeans, peas, beans, chickpeas and peanuts. They are an excellent source of plant-based fibre, protein, folate, calcium and iron, and all of these are very important for a pregnant woman. Having enough folate will make sure that your baby will be born healthy and stay protected from many diseases and infections in future.
6. Nuts
Nuts are delicious and they are full of healthy fats, which makes them an ideal choice for snacking during the pregnancy period. They have brain-boosting omega-3 fatty acids, proteins, fibres and other essential nutrients which are crucial for the development of the baby.
7. Orange juice
Orange juice can fill you up with folate, potassium and of course, vitamin C. It can provide your baby with necessary nutrients which will prevent various types of birth defects. The vitamin C content inorange juice will increase your baby’s ability to absorb iron in the body. So, have one glass of orange juice every day as a part of your breakfast.
8. Leafy vegetables
Leafy vegetables are nutrient-rich and we all know that they can help in protecting the body against a lot of diseases. Being a rich source of antioxidants, calcium, protein, fibre, folate, vitamins and potassium, green veggies are a great addition for your pregnancy diet.
9. Oatmeal
Oatmeal has various types of health benefits. The intake of carbohydrates is necessary for all of us, especially pregnant women as it can provide instant energy to perform daily activities. Oatmealis a good source of carbs, selenium, vitamin B, phosphorous and calcium. So, have it for breakfast during the pregnancy phase.
10. Salmon
Salmon is rich in omega-3 fatty acids which is very good for heart health. Having enough omega-3 in the diet is essential for women who are pregnant as it helps in the development of the brain and eyes of the fetus. Salmon is also a great source of vitamin D, which is important for the bone health as well as the immunity.
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