When you are pregnant, you need to consume extra protein and calcium to meet the needs of the growing fetus.
Dairy products are rich in two types of high-quality protein that are casein and whey. Dairy is the best dietary source of calcium, phosphorus, various B vitamins, magnesium, and zinc.
Yogurt contains more calcium than most other dairy products as they contain probiotic bacteria, which support digestive health
During pregnancy, taking probiotic supplements can reduce the risk of complications such as preeclampsia, gestational diabetes, vaginal infections and allergies
2. Fruits and Vegetables:
Fruits and vegetables contain a lot of Vitamin C and Folic Acid. So take fruits and vegetables to ensure healthy eating during pregnancy. Pregnant women need at least 70 mg of Vitamin C daily which can be found in fruits such as oranges, grapefruits, dates, and honeydew.
A good source of folic acid can be found in dark green leafy vegetables such as broccoli, tomatoes, and Brussel sprouts, spinach. You should eat at least 2-4 servings of fruit and 4 or more servings of vegetables daily.
Alfalfa, clover, peas, chickpeas, lentils, lupin bean, mesquite, carob, soybeans, peanuts, and tamarind are in this group of foods. They are an inexpensive, nutritionally dense source of plant protein. They may be considered as a vegetable or as a source of protein in the meat and bean group.
Legumes are rich in excellent plant-based sources of fiber, protein, iron, folate (B9) and calcium. They contain all of the nutrients which your body needs more of during pregnancy. They are also very high in magnesium and potassium.
Folate is one of the B vitamins (B9) which is very important for the health of the mother and fetus, especially during the first trimester. But most pregnant women do not consume enough folate.
This can be a cause of increased risk of neural tube defects, low birth weight and may also cause your baby more prone to infections and disease later in his life. Only one cup of lentils, chickpeas or black beans in a day may provide from 65–90% of the RDA and provide healthy eating during pregnancy.
4. Starchy foods (carbohydrates):
Starchy foods are rich in vitamins and fiber and are also satisfying without containing too many calories. This group of foods includes starchy root vegetables such as potatoes, plantain and yams, and wholegrain cereals such as brown rice and quinoa. Bread, breakfast cereals, pasta, noodles, maize, millet, oats, and cornmeal are also in this group.
You can take this kind of foods as the main part of every meal. Eat wholemeal instead of processed (white) varieties.
5. Lean Meat
Beef, mutton, and chicken are excellent sources of high-quality protein, iron, choline, and other B vitamins — all of which are needed in higher amounts to provide healthy eating during pregnancy.
Pregnant women need more iron as their blood volume is increasing especially during the third trimester. Low levels of iron may cause iron deficiency anemia, the risk of premature delivery and low birth weight of the baby. Eating red meat regularly may help to increase the amount of iron acquired from the diet.
6.Fish Liver Oil- Omega-3 fatty acids:
Omega-3s can boost your baby’s neurological and brain development before birth such as better vision, memory, and language comprehension in early childhood.
Flaxseed oil, walnuts and omega-3-fortified eggs are good sources of ALA, one of the three omega-3 fats. Fatty fish are the only sources of the two more important omega-3s, EPA and DHA. Choose fish that are high in omega-3s but low in mercury because it can harm the fetus’s nervous system.
7. Dried Fruits:
Dried fruit is rich in calories, fiber, and various vitamins and minerals. One piece of dried fruit contains the same amount of nutrients as fresh fruit and can provide a large percentage of the recommended intake of many vitamins and minerals, including folate, iron, and potassium.
Prunes and dates are rich in fiber, potassium, vitamin K and sorbitol. They’re natural laxatives and may be very helpful in relieving constipation. Taking dates regularly during the third trimester may help facilitate cervical dilation and reduce the need to induce labor.
As during pregnancy, blood volume increases by up to 1.5 liters or about 50 ounces, it’s important to stay properly hydrated.
The symptoms of mild dehydration are headaches, anxiety, tiredness, bad m, od, and reduced memory. Besides this increasing, your water intake will help to relieve constipation and reduce your risk of urinary tract infections.
Healthy eating during pregnancy affects your energy and well-being and also directly affect the health and development of your baby. It’s very important to you to choose nutrient-dense and healthy foods.