Pregnancy is a special feeling for every woman. So it is the duty of every woman to make this period safe and healthy. It’s a very crucial time for both mother and child. That’s why one should always check before eating anything during this period. Here are some healthy pregnancy foods for your diet.
1. Some Nutrient Rich Foods : For a balanced diet during pregnancy one should have necessary nutrients for the baby’s growth and the mother’s well-being.
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- Fruits and Vegetables: The best fruits during pregnancy Avocado which is rich in vitamin C and vitamin E. These vitamins are known for their antioxidant properties. Oranges which are a great source of vitamin C. Also oranges are great source of folic acid, which helps brain and spinal cord detects. Mangoes which are high in vitamin A. Lemons are high in vitamin C , they help stimulate the digestive system to relieve constipation. Bananas are also contains vitamin C, vitamin B6, and fiber. Apples are high in fiber, vitamin C, vitamin A, potassium, and pectin. Berries such as blueberries, raspberries, strawberries, blackberries are also rich in fiber, vitamin C, and folate.
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- Whole Grains: Grains like brown rice, quinoa, whole wheat which are rich in fiber, vitamin B, and minerals. Also millets are a boon for pregnant woman. These are full of iron,, protein, antioxidants, fiber, calcium, magnesium, potassium and folate, all of these are needed more during pregnancy. Some powerful millets which are best for pregnant woman are Bajra – bajra is light and airy, they do not contain any gluten. Ragi – It is loaded with calcium, iron, potassium and amino acids, which are vital for the growth and development of the fetus.
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- Protein Sources: For Non vegetarians proteins like- lean meats and chicken, eggs, seafood and for vegetarians- pulses, dark green vegetables, whole meal bread and flour, nuts, dried fruits such as apricots.
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- Dairy or Dairy Alternatives: Dairy products like milk, cheese,, and yogurt are good choices during pregnancy. Alternatives of diary products which are useful in pregnancy are Tofu, Almond milk, whole almond, orange juice, oat milk, soy milk.
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- Healthy Fats: Nuts, seeds, and olive oil provide essential fatty acids crucial for baby’s brain and eye development.
2. Adequate Hydration: Make sure that during pregnancy you stay adequately hydrated. There are many benefits of staying hydrated during pregnancy. Such as decreases constipation, reduces swelling, softens skin, increases energy, decreases risk of urinary tract infections, decreases risk of preterm labor and preterm birth.
3. Essential Vitamins and Minerals:
Folic Acid- In the time period of pregnancy from 1st week to 12 week baby is developing, In this time period when we intake folic acid tablets it helps to form the neural tube. Also it is very important in preventing some major birth detects of the baby’s brain and spine. Iron: Iron plays an important role during pregnancy. Iron make more blood to supply oxygen to baby. Some foods which are rich in iron- avocado, strawberries, watermelon, raisins, dates, etc. Calcium: It helps in babies rapidly developing bones and teeth, and boosts muscles, heart and nerve development. Some calcium rich foods-Dairy products, Almonds, yogurt, spinach, ragi etc.
4. Foods To Avoid During Pregnancy: Some foods that shouldn’t be consumed during pregnancy are- Pineapple, fenugreek, raw eggs, alcohol, unpasteurized milk, hing, salty foods, cornflour, seafood, ajinomoto, street food, animal liver, sesame seeds, papaya, caffeine. Some vegetables to avoid during pregnancy : Aloe vera, Eggplant, drumstick, green sprouts, radish.
5. Importance Of Small & Frequent Meals During Pregnancy: Small meals in a day feel better. It also help alleviate common pregnancy symptoms like nausea and heartburn. It also helps in regulate blood sugar levels.
6. Always Monitoring Weight Gain: Gaining a healthy amount of weight during pregnancy is crucial for the well being of mother and the baby.
7. Regular Exercises: Exercises helps in discomfort, improve mood, and promote overall well being. Walking is the best exercise during pregnancy. Also doing of yoga is beneficial in this time.
8. Prenatal Supplements: Folic acid, iron, calcium, omega-3 fatty acids are common prenatal vitamins. Even if you have a balanced diet, prenatal supplements are also recommended for adequate intake of specific nutrients.
9. Adequate Rest And Sleep: Taking rest during pregnancy is very important. Ensure you have a comfortable sleep environment and try to get 7-9 hours of quality sleep each night.
10. Always Take Regular Prenatal Check-ups: Always attend scheduled prenatal checkups to monitor the progress of your pregnancy. It helps to ensure both you and your baby are healthy.
11. Mental Health Support: Mental well being is very essential for a healthy pregnancy journey. Pregnancy brings various emotions. A good family & professionals supports are always needed.
12. Avoiding Harmful Substances: Always avoid those things which are bad for your baby. Always avoid smoking and alcohol, these can harm the developing baby. Also consult your Dr. before taking any medications.
13. Understanding Cravings And Aversions: Cravings are good during pregnancy. Always aim for a balanced diet to meet nutritional needs.
14: Preparing Yourself for Labor And Delivery: Try to attend any prenatal classes to learn about labor, delivery, and postpartum care. Trying to know what to expect can help reduce anxiety and enhance your birthing experience.
15. Postpartum Nutrition And Care: After delivery, continue to prioritize a healthy diet and self care . Adequate nutrition supports postpartum recovery and breastfeeding .
Always remember that every pregnancy is unique, and maintaining a good consultation with your Dr. is a key to a successful and healthy pregnancy journey.