What a woman eats and drinks during pregnancy is her baby’s main source of nourishment. So, experts recommend that a mother-to-be’s diet should include a variety of healthy foods and drinks to provide the important nutrients a baby needs for growth and development.
For a healthy and normal pregnancy, a pregnant woman’s diet needs to be balanced and nutritious – this involves the right balance of proteins, carbohydrates and fat along with a wide variety of plants like vegetables and fruits. An expecting mother needs to consume an extra 300 calories everyday.
A varied, balanced and nutritious diet should be followed and it must include:
1. Fruits and vegetables
Fruits and vegetables contain many important nutrients for pregnancy especially, Vitamin C and Folic Acid. Pregnant women need at least 70 mg of Vitamin C daily. Eating fruits and vegetables is usually better than just drinking the juice, as natural sugar levels in juice are very high.
Fruits and vegetables are rich in fiber and intake of a good amount of fiber during pregnancy can help in the ease of constipation, a common pregnancy symptom.
2. Carbohydrate rich food
Complex and starchy carbohydrate-rich foods include multigrain bread, whole grain pasta, potatoes, rice provide more energy and keep us full for a longer time. They are high in energy, and are therefore an important component of a good pregnancy diet.
Healthful, animal-sourced proteins include fish, lean meat and chicken, as well as eggs. It is recommended that about 27 mg of protein intake is necessary for pregnant women per day. All pregnant women should consider the following foods as good sources of protein.
- Quinoa – known as a “complete protein,” it includes all the essential amino acids.
- Tofu and soy products.
- Beans, lentils, legumes, nuts, seeds and nut butter are a good source of protein and iron.
Fats should not make up more than 30 percent of a pregnant woman’s diet. A fat rich diet may genetically program the baby for future diabetes. So a balance is needed for which monounsaturated and omega-3s or “healthy fats” should be the primary fat choices.
Examples of foods high in monounsaturated fats include olive oil, peanut oil, sunflower oil, sesame oil, canola oil, avocados, many nuts and seeds.
5. Dairy Products
Dairy foods are a good source of calcium, which, along with vitamin D, is important for strong bones and teeth. At least 1000 mg of calcium is needed daily to support a pregnancy. It is important to have a regular intake of calcium on a daily basis. Dairy products such as cheese, milk, chia seeds and yogurt are rich in calcium.
Focus On Quality Of Your Diet In Order To Have Healthy Pregnancy