Pregnancy Diet: 13 Foods to Eat While Pregnant
Pregnancy is the most amazing phase of a woman's life. You feel nervous, happy and go through a range of emotions. But, with all the emotions you feel, it is essential to focus on your health and well-being. From the correct exercise routine to food habits, you need to make major changes to suit your body’s requirements. Plus, during this time, your focus should be on having more nutrients. In short, follow a pregnancy diet that includes essential foods.
Foods to Eat While Pregnant
- Sweet Potatoes
Sweet potatoes are rich in beta-carotene that fulfils the requirement of vitamin E in your body. It is also a good source of fiber, which keeps your gut healthy during pregnancy. Besides, fiber helps to keep you fuller for longer and reduces blood sugar spikes, which are common in pregnancy. Also, it can help with constipation problems.
- Dairy Products
Most women avoid dairy products, but they can be beneficial for the body. Products like milk and yoghurt should be stocked in your kitchen. They contain high-quality protein and a dietary source of calcium. Dairy products are also rich in Vitamin B and magnesium. Some yoghurt varieties are probiotic, and you can consume them daily.
Don't underestimate the power of eggs. Eggs are considered superfoods as they contain many nutrients. They are a good source of protein, fats, minerals, and essential vitamins. Eggs contain colin, a vital nutrient required for the baby's brain development. Also, eating eggs can give you renewed energy for the day, and keep fatigue at bay.
- Leafy Greens
As green leafy veggies have all the required nutrients and minerals for the body, make sure you include them in your daily diet. Green veggies are rich in Vitamin C, Vitamin K, folate, potassium, fiber, and other nutrients. Greens like broccoli, spinach, and kale should be included in your daily diet plan.
Legumes like lentils, chickpeas, beans, and soybeans are rich in sources of fiber, iron, protein, and folate. Folate is an essential nutrient your body needs during pregnancy. It is vital for your baby's growth, especially in the first trimester.
Salmon contains essential omega 3 fatty acids required by the body during pregnancy. Omega 3 fatty acids are vital in building the brain and eyes of your baby. It also helps to support the digestion process of the body. However, mercury intake needs to be limited, but you can still eat fatty fish like salmon. Avoid swordfish, marlin, and sharks during this time.
Berries are packed with goodness and contain healthy carbs, Vitamin C, fiber, and water. And, as they have a low glycemic index, they don't cause a spike in your blood sugar level. You can get maximum fiber with berries, which ensures that your gut remains healthy. You can eat raspberries, strawberries, and blueberries as a part of your daily diet.
- Protein and Meat
Protein is a primary requirement during pregnancy. You can have chicken, lean beef, and pork during this time. Beef and pork are rich in iron and choline that helps in the development of the baby's brain. A low iron level may cause iron deficiency, and you might feel lethargic. At times, it also increases the risk of low birth weight.
Avocados are rich in monosaturated fatty acids. They are also high in Vitamin K, Vitamin B, fiber, copper, potassium, and Vitamin C. They contain folate and healthy fats, which helps build the skin and tissues of the foetus.
- Whole Grains
You can't ignore the power of whole grains as they are packed with vitamins, plant compounds, and fiber. Replace pasta and white rice with oats, quinoa, and brown rice for wholesome nutrition. You can also add whole grains to a meal or eat them for breakfast.
- Fish Liver Oil
Fish liver oil (cod liver oil) is rich in omega 3 fatty acids and help in fetal development. It is also high in Vitamin D, which is required during pregnancy. However, only one serving per day is recommended.
- Dried Fruits
As dried fruits are high in vitamins, minerals, and calories, you can have one serving per day. You can have prunes that are rich in fiber and Vitamin K. Dried fruits act as natural laxatives for the body and provide relief from constipation. But, as they have a high amount of natural sugar, you need to limit the quantity.
If your body is not hydrated during pregnancy, you will feel exhausted. The blood volume increases during pregnancy, which may cause dehydration. And, mild dehydration can cause headaches and anxiety issues. Plus, water intake helps relieve constipation problems. It is advisable to have at least two litres of water during pregnancy.
Have a healthy diet,
A well-rounded healthy diet makes all the difference during pregnancy. So, do include all the above foods in your daily diet. The right nutrition will help enhance the growth of your baby and keep you healthy & fit.