In general, you need to follow a healthy diet in order to live a healthy life. While different life stages, lifestyle changes and medical conditions require you to follow a different kind of diet, pregnancy is no different. Your pregnancy diet not only supports your well-being, but also that of your baby.
Ever since you discovered you are pregnant; you would have already started avoiding certain food items and would be searching for the best pregnancy diet to follow. It is natural for a woman to feel hungrier when pregnant as the baby developing inside requires energy and nutrients to develop. Hence, being extra cautious and eating right is the key as you are no longer just responsible for your body, but also for that of the little one inside you.
Superfoods that should be a part of your pregnancy diet plan:
To support the needs of your little one, your protein and calcium requirements increase and hence, it is necessary that you include a variety of dairy food items in your diet. You can include dairy products in the form of cheese, milk, paneer, yoghurt, etc. You can consume these with protein powder or include them in your diet in the form of smoothies, salad dressing, etc.
Legumes are a powerhouse of nutrients, providing you with potassium, iron, magnesium, iron, folate, etc. These include peas, soybeans, peanuts, lentils, and peas-all of which are important to consume in the first trimester. They are also a reliable source of proteins which makes them a suitable substitute for meat.
Sweet potatoes are not only delicious but also high in nutrition content which makes them a must-have in pregnancy. It is rich in beta carotene, a plant compound which is converted to vitamin A in the body and is essential for a baby’s development. It also helps in improving your digestive health, keeping blood sugar levels in check.
Leafy green vegetables and broccoli
It is no surprise that broccoli and green leafy vegetables like spinach, kale, etc are powerhouses of nutrients and are a must-have during pregnancy. These vegetables are a reliable source of fibre, vitamin C, calcium, folate, potassium, and iron.
These include food items such as quinoa, oats, barley, wheat berries, etc, which are a thorough source of protein and the perfect replacement for rice, pasta, etc.
These are high in fibre, minerals, vitamins, and calorie content, providing the required nutrition to you and the baby. One piece of dried fruit provides you with similar nutrition to a fresh fruit which contains water. Dried fruits such as prunes, dates, etc. are nutritious, but also high in sugar content and must be consumed within limits.
When pregnant or otherwise, keeping yourself hydrated is the key to staying healthy. During pregnancy, your blood volumes increase by 45% which requires you to consume 7-8 litres of water each day. Low water intake can result in anxiety, dehydration, tiredness, mood swings, etc. Consuming enough water during pregnancy keeps urinary tract infections away and helps in relieving constipation.
Foods to avoid during pregnancy:
- Unpasteurized dairy milk products, cheese and fruit juice
- Fruits like papayas and pineapples
- High mercury fish
- Undercooked or raw fish
- Raw vegetables
- Raw eggs
- Raw sprouts
- Processed junk food items
The content provided in this article is for informational purposes only. Always consult medical professionals for full diagnosis and treatment.