Pregnancy Food : Amazing and healthy

Pregnancy is not a small task; this is a process of nine months which are very crucial period of every women’s life and she needs to take each and every step very carefully. Therefore, a healthy, a balance and a rich diet is necessary during pregnancy as in this overall period a woman needs all the nutritious nutrients, vitamins, proteins, fibers and other micro nutrients  which are essential for mother and baby growth which includes brain, muscles and other body parts and if you will not take proper diet ,it directly effect mother as well as baby’s development.

Always try to eat balance diet, leave the bad habits of eating junk food as it will spread pernicious impact on your health due to this, you will get excessive weight which enhance the risk of gestational diabetes and pregnancy or birth complications.

Read More :- Pregnancy Essential balance diet

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A good and specialist doctor will always prescribed you a diet chart which will include all the balance diet and Below we have also suggested some foods which you can eat during pregnancy.

1.Legumes

All Types of legumes which include lentils, beans, peas, chickpeas, soybeans and peanuts which is rich in fiber, protein, iron, magnesium and potassium B9 folate (vital source for the health of mother fetus), calcium which is essential sources during pregnancy.

Lentils and beans are good source of fiber which prevent from the problem of constipation which every woman face in this period. So, take one cup of cooked lentils in a day which will also meet half of your daily requirement.

2.A good Dairy Products

Dairy products or milk products are the good source of calcium, phosphorus, vitamins B, magnesium and zinc. It is also including casein and whey which is others two types of high-quality protein. Dairy Products includes yogurt, milk, cheese and butter which is obstruct from cows, buffaloes, camels, goats, cattle and sheep.

To meet the balance diet (Protein and calcium) during pregnancy, they can take the above diet in their diet plane in which yogurt is beneficial for pregnant women.

3.Broccoli and Dark, Leafy Greens

Broccoli is an excellent source of Vitamin -K, C, potassium, fiber and folic acid. Vitamin -C performs the various function such as builds collagen, forms body tissues, bones and help to heal the wounds soon as Vitamin C is rich with antioxidant properties which is also protect the body from damaging free radicals.

4.Dark, Leafy Greens

Dark, Leafy Greens such as spinach, mustard leaves and kale contain fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium which is necessary nutrients for pregnant women and these green vegetables are also rich in antioxidants even contain plant compounds which is helps to improve the immune system and digestion and reduce the problem of constipation.

5.Green and red peppers

Green and red peppers are packed with Vitamins A, C, and folic acid. Vitamin- C is responsible for the growth of bones and tissues during pregnancy. Moreover, one red bell peppers contain more calcium than green one. Therefore, increase the intake of peppers in your diet as a salad, sandwiched with multigrain breads or cooked.

If you increase the quantity of pepper in your food, it will absorb iron faster.

6.Sweet Potatoes

Sweet potatoes are a good source of beta-carotene and you will get more Vitamin -A from beta-carotene. Therefore, Vitamin- A is important for pregnant woman and for the fetus development.

Moreover, Sweet potatoes also rich in fiber which overcome the problem of constipation, reduce blood sugar spike, improve digestive system and mobility. So, you can take 100–150 grams of cooked sweet potato which will fulfills the entire Reference Daily Intake (RDI).

Read More :- Fiber and Dietary Fiber

7.Salmon

Salmon is loaded with omega-3 fatty acids, excellent source of protein, potassium, Selenium, rich with antioxidant properties and Vitamin-B. Therefore, this is the good source during pregnancy, especially the long-chain omega-3 fatty acids DHA and EPA as this will help to build the brain and eyes of your fetus.

Read More :- Protein Food

8.Eggs

Eggs are the healthy and good source of high-quality protein, selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper along with small amount of fats than the yolk as yolk contain more calories and fat than the white. Eggs are also packed with choline which is an essential nutrient for brain health and development.

9.Lean Meat

Meat is the best source of high – quality protein and also packed with iron, choline and other B vitamins which actually body needs during pregnancy.

Every nutrient performs different function in the body such as iron which is used by red blood cells as a part of hemoglobin which is essential for delivering oxygen to all cells in your body.

So, eat the rich vitamin-C foods such as oranges or bell peppers, may also help increase absorption of iron from meals.

10.Berries

Berries such as strawberries, blueberries, blackberries and raspberries are packed with vitamin C, beta carotene, potassium, folic acid and antioxidants which help to build baby’s skin and immune system.

11.Whole Grains

Whole Grains such as barley, oatmeal, corn, white or brown rice, multigrain or brown bread are loaded with nutrients such as fiber, iron, selenium and magnesium which every pregnant woman can eat during pregnancy which will give you them positive energy and also combat with the constipation.

Read More: High Fiber Food

12.Avocados

Avocados are loaded with fiber, B vitamins (especially folate), vitamin K, potassium, copper, vitamin E and vitamin C. Avocados contain more potassium level than banana. So, increase the intake of potassium, may relive you from leg cramp.

Avocados have high content of healthy fats (which help to build soft skin of baby, brain of baby, fetus tissues), folate and potassium due to this positive factor, avocado are a great choice for pregnant women.

13.Dried Fruit

Dried fruit such as almond, dates, nuts, prunes which is rich in fiber, Vitamin-K, potassium and iron. So, just make sure to limit your portions.

Always remember, dried fruits also contain natural sugar. Therefore, do not eat candied varieties.

14.Water

Water is an essential part of everyone’s life. So, drink up to 1.5 liters water during pregnancy. If you will not take sufficient amount of water, may you get dehydrated due to this, you will face the problem of headaches, anxiety, tiredness, bad mood and reduce memory. Moreover, it is the best solution to reduce the problem of constipation, prevent from the risk of urinary tract infections.

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