Foods To Be Taken During Pregnancy

Avatar photoByDr. Katherine Grette - Medically Reviewed Hours
Foods To Be Taken During Pregnancy

Are you expecting a child? Do you find yourself constantly hungry? Are you trying to figure out what to eat that is both tasty and healthy? It is common to be advised to eat nutritious foods while pregnant. A healthy and balanced diet is essential for new moms to have for a healthier and stress-free pregnancy. During this stage, pregnant women experience hunger and food cravings at odd hours of the day. As the baby develops in your womb, your body will undergo changes over the next nine months.

According to medical research, a pregnant woman should consume 350 to 500 calories per day. To stay strong, adequate nutrition and energy are required. Focus on whole foods with higher amounts of nutrition when creating the diet chart, such as:

  • Protein
  • A, D, and C vitamins
  • Calcium
  • Iron
  • Iodine
  • Carbohydrates
  • The mineral folic acid
  • Fluids and fibers
  • Minerals

But, what should you eat to stay healthy while pregnant? In this blog, we’ve compiled a list of superfoods and ingredients to satisfy your irrational cravings.

  • Eggs

Eggs are inexpensive and simple to prepare superfoods. Eggs, whether fried or boiled, are the ultimate health food that contains prenatal protein. They are high in protein, calcium, vitamins, and minerals.

A whole egg contains 147 milligrams of choline, which is essential for the development of the baby’s brain. It keeps brain and spine abnormalities from developing. It is strongly advised to consume 450 milligrams of choline per day.

Apart from having them boiled or poached, the best dishes you can make with eggs are Egg Bhurji, Egg Omelette, Egg Dosa, and Egg Paratha.

  • Fruits

Fruits can be eaten every day of your pregnancy. Certain fruits are high in fiber, vitamins, and healthy carbohydrates. As a result, they must be included in your daily diet plan in order to keep you and your baby healthy. Here is a list of fruits that should not be overlooked:

Vitamin C is abundant in oranges. It functions as an antioxidant and helps to prevent neural tube defects.

Mangoes are high in vitamin A, which reduces the risk of respiratory infections and birth complications.

Avocado is high in vitamin K, choline, and other minerals. It is high in magnesium and potassium, and it relieves nausea and leg cramps.

Lemons are the best source of vitamin C for stimulating the digestive system. Smelling lemons can help relieve nausea caused by pregnancy.

Bananas: Bananas are high in potassium, vitamin C, vitamin B6, and fiber. It helps to prevent constipation caused by a low-fiber diet, iron, or uterine pressure on the intestines.

Berries are high in carbohydrates, vitamin C, fiber, and folate and can be blueberries, raspberries, or strawberries. Berries can provide your baby with energy and complex carbohydrates.

  • Vegetables with green leaves

It’s no surprise that green leafy vegetables are at the top of the list. These superfoods are high in vitamins and minerals that are beneficial to new mothers. You might not enjoy eating them, but you can’t eat a meal without them. Including vegetables in your diet is an effective way to reduce acidity and constipation during pregnancy.

The following advantages are included:

C, K, and A vitamins

Iron,

Folate

Potassium

Calcium

Fiber

Leafy and delicious vegetables can also help to reduce the risk of low birth weight. They are also high in antioxidants, which help to keep your digestive system in check. Taste these prenatal superfood vegetables alone or combine them with broccoli, spinach, kale, beetroot, and sweet potatoes.

  • Milk and dairy products

Extra protein and calcium are required to help the baby grow inside the womb. Dairy products should be included in your diet. They also have high-quality proteins like casein and whey. Calcium, phosphorus, B vitamins, magnesium, and zinc are best obtained from dairy products.

Dairy products should be included in your diet, including:

Curd contains probiotics, which aid in the prevention of vaginal infections, allergies, and preeclampsia. Curd contains a lot of protein and calcium. Plain curd, sweet curd, buttermilk, and curd rice are all options.

Paneer: Paneer is the best source of protein in the Indian kitchen. It is high in protein, calcium, vitamins B and C, zinc, and magnesium. With rice or chapati, you can eat it dry or gravy.

Milk is high in calcium and micronutrients. Milk consumption also aids in your baby’s weight and length maintenance.

  • Legumes

It is critical to consume folate during all three trimesters for both you and your baby. So, in a day, you should consume 600 micrograms of folate, which is essential in a pregnant woman’s diet.

They are fiber, protein, folate, and calcium-rich plant-based superfoods. Chickpeas, soybeans, peas, beans, peanuts, and lentils are among the ingredients.

Legumes aid in the reduction of neural problems and low birth weight. Beans and lentils are high in vitamin B.

Legumes are a high fiber source that can be incorporated into your daily diet. Peas pulao, chickpea chat, bean veg, and pea soup are some recipes.

  • Fruits and seeds dried

Dried fruits are high in calories, fiber, and various vitamins. They have the same nutritional value as fresh fruit. One serving of dried fruits can be consumed in the morning. Some of them also contain sugar, so avoid the candied varieties.

It may also aid in the increase of calories and nutrients. However, eating more than one serving is unhealthy. They also contain nutrients and minerals like folate, iron, and potassium.

Almonds, walnuts, dates, chia seeds, watermelon seeds, and pumpkin seeds are the best sources of dense nutrition. It will also help to reduce the risk of premature labor and aid in the development of the baby.

  • Grain Whole

Whole grains contain fiber, vitamins, and proteins. Quinoa, brown rice, wheat berries, and barley are all included.

Some whole grains, such as oats and quinoa, are also high in protein. They meet the requirements for vitamins, fiber, and magnesium. Amaranth, brown rice, and ragi are examples of whole grains.

Dalia: It has a high fiber content and is ideal for pregnant women with gestational diabetes. You can make khichdi, upma, kheer, and pulao with this recipe.

Ragi: It is a good source of iron, calcium, and fiber, which are all important for the baby’s growth. Ragi dosa, roti, idli, cake, ladoo, and porridge are some must-try recipes.

  • Fish with Fat

Salmon and tuna are high in protein and omega-3 fatty acids. It is necessary for a pregnant woman because it aids in the development of your baby’s brain and eyes. Salmon is a low-mercury food that is safe for expectant mothers to consume.

Avatar photo

Katherine Grette was a former Medical professor and faculty at Harvard Medical school. After resigning, now she is practicing as a general physician who deals with the diagnosis and treatment of general health problems and disorders. She earned her MS and PhD from Columbia University. Katherine Grette completed his undergraduate education from an accredited medical college under the University of London and completed his training from AMCAS and is a doctor with earned board certification.