A healthy diet is an important part of a healthy lifestyle at any time, but maintaining a healthy diet during pregnancy is very important.Eating a balanced and varied diet makes sure you have all the nutrients you and your baby need during your pregnancy. Try to avoid eating food that has lots of sugar and salt. For baby’s growth and development, you must eat from a variety of food groups, including fruits and vegetables, bread and grains, protein sources and dairy products.Because these provide vitamins and minerals, as well as fibre, which helps digestion and prevents constipation. During pregnancy, blood volume increases by up to 1.5 litres or about 50 ounces. Therefore, it’s important to stay properly hydrated.
Various food groups
1.Fruits and Vegetables
2.Bread and Grains
3.Proteins
4.Dairy Products
5.Vitamins and carbohydrates
Fruits and Vegetables – Eating a variety of fruit and vegetables a day, can be fresh, frozen, canned, dried or juiced. Don’t forget to wash them carefully.By Cooking vegetables lightly in a little water, or eat them raw but well washed, to get the benefit of the nutrients they contain. Pregnant women need at least 70 mg of Vitamin C daily, which is contained in fruits such as oranges, grapefruits and honeydew, and vegetables such as broccoli, tomatoes, and brussel sprouts.
Bread and Grains – You can get the required amount of folic acid from fortified bread and cereal. Wholegrain foods, such as wholemeal bread, wild rice, wholegrain pasta, pulses like beans and lentils, fruit, and vegetables are rich in fiber. Eating plenty of fiber during pregnancy reduces the risk or severity of hemorrhoids, which also become more common as the fetus grows.
Proteins – Meat, poultry, fish, eggs, and beans contain the protein.All women need 10 extra grams of protein a day during pregnancy beans and lentils are an excellent source, with about 15 grams per cup. Fish that contain high levels of mercury should be avoided. Protein builds new tissue for bones, muscles and organs, so it’s vital for your baby’s growth.Eggs are a very good source of nutrients and are cheap and easy to prepare. You should consume at least 3 servings of protein daily.
Dairy Products – Since your developing baby requires a considerable amount of calcium, your body will take calcium from your bones. These include milk, cheese, yogurt, cream soups, and puddings. Some calcium is also found in green vegetables, seafood, beans, and dried peas. Choose reduced-fat varieties wherever possible. You should consume at least 4 servings of dairy products daily.
Vitamins and carbohydrates – Broccoli and dark, green vegetables includes fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium. Sweet potatoes are very rich in beta-carotene, a plant compound that is converted into vitamin A in your body. Salmon is very rich in essential omega-3 fatty acids. Berries are packed with water, healthy carbs, vitamin C, fiber and antioxidants. A large egg contains 77 calories, as well as high-quality protein and fat. It also packs many vitamins and minerals. Starchy foods like rice, pasta, noodles, maize, millet, oats etc, are an important source of vitamins and fibre, and are satisfying without containing too many calories. These foods should be the main part of every meal.
Some Important Precautions
->Gaining weight during pregnancy is normal, but it’s important to gain it in a healthy way. This benefits you, your baby and your health after the pregnancy.
->If you get hungry between meals, limit foods that are high in sugar, fat and salt, such as sweets, biscuits, crisps or chocolate. Instead, choose fresh fruits, salad vegetables, such as carrot, celery or cucumber or milky drinks or unsweetened fruit juices.
->You also need to make sure that some foods, such as eggs and sausages, are cooked very thoroughly.
->Heavy drinking during pregnancy may harm both the mother and the baby.
->consuming too much caffeine during her pregnancy can lead to health problems later on.
->It is important for pregnant women to consult a doctor before pursuing any supplementation.
Whatever you eat during pregnancy will affects your energy and well-being and also directly affect the health and development of your baby. Since calorie and nutrient needs are increased, it’s very important that you choose nutrient-dense, healthy foods.