Pregnancy brings physiological, emotional, and hormonal changes inside a female body. Hence, it is required by the would-be mothers to opt for a nutritional diet from the day of conception. This ensures a healthy fetal development and fewer complications during delivery. A healthy and nutritious diet should be of the first priority for a pregnant woman to ensure baby’s as well her own well-being.
Look out for the following 10 important nutritious food items required for a healthy pregnancy:
1. Milk and milk products
These foods supply a good amount of calcium, protein, and vitamin-12. The items may include yogurt, skimmed milk, and butter milk. But the lactose intolerant women should consult their physician before the intake. They help in a healthy development of baby’s nervous system, muscles, and bones. Skimmed milk and cottage cheese are helpful for the women to gain weight during pregnancy.
2. Vegetables
They are rich in vitamins, minerals, and fibers. Leafy green vegetables are a rich source of iron and calcium. Iron is specifically needed for the production of red blood cells. Hence, very essential for your baby in the later stages of pregnancy. Vegetables are required to meet the need of folic acid and vitamin C. Vegetables like cabbage, broccoli, spinach, and potatoes are a good source of vitamin C. Consuming a good amount of green vegetables promotes healthy development of body cells. It is also helpful in relieving constipation.
3. Fruits
Citrus fruits like melon, oranges, lemon, gooseberries, and berries are essential for building a strong placenta and to fight against infections. These fruits are a good source of vitamin C. Yellow fruits like guava are a rich source of vitamin A.
4. Poultry and Fish products
They generate new cells in the body. They are rich in proteins, especially eggs which are a rich source of calcium.
5. Pulses
Pulses, legumes, and kidney beans are one of the richest sources of protein and iron. Kidney beans are also an important source of folic acid. They help in the fetal growth.
6. Cereals and grains
They are good sources of protein for those who do not consume poultry and fish products. They help in the healthy development of both mother and the baby.
7. Fats and oils
A pregnant woman needs more unsaturated fats. Hence, vegetable oil is usually advised. Coconut and butter milk are not considered healthy because they contain saturated fats.
8. Dry fruits and nuts
They are a good source of proteins and iron needed for the healthy growth of the baby. 14–15 grams of nuts provide energy equivalent to 30 grams of meat.
9. Bread
It is highly essential for the supply of carbohydrates. They provide the required energy to the body during pregnancy.
It should be included in the diet chart on the recommendation of your physician as too much of it may lead to increase in body fat.
10. Salt
It is important to include salt in the appropriate amount. It maintains the blood and water balance in the body. Since your body expands during pregnancy, hence, salt is required to help the body in retaining fluid required for the body volume expansion.