A healthy and nutritive diet is vital for maintaining good health throughout your life. For a woman who is planning to get pregnant or is pregnant, it is of extreme importance to maintain a healthy, well-balanced, and nutritious diet. It prepares your body to meet the requirements of nurturing a child in your womb.
The healthful development of the baby depends on the healthiness of the embryo that has formed. A healthy diet and lifestyle free from practices like smoking, alcoholism, etc., ensures that a woman produces healthier eggs in her ovaries. A healthy egg ensures the formation of a healthy embryo which thereafter develops into a healthy baby. If you maintain a healthy diet throughout your pregnancy, you are expected to gain an acceptable healthy weight, which can be lost easily by maintaining a healthy diet postpartum. By consuming well, you are ultimately imparting healthy eating practices to your baby as well.
A woman with a poor nutritional level may have difficulty in standing the pregnancy or may not have healthy eggs in her ovaries. A malnourished woman has greater possibilities of delivering a baby of low birth weight. Also, the absence of micronutrients in the mother’s body instantly after conception may cause severe birth defects in the baby. Poor nutritional status of the mother is one of the main causes behind high infant mortality rates in our country. Lacking nutrition adds to poor fetal development and the risk of stillbirth. It also causes a chance to the mother post-delivery and to the being of the infant after coming out of the womb. Since pregnancy is a time of swift cell growth, lack of nutrition delivery can lead to birth defects, low birth weight, and stillbirths too.
Below mentioned 10 items must be included in the daily food chart of pregnant women. These food items will not only boost her health but also grow the fetus and protect her from various diseases.
During the pregnancy, extra protein and calcium are mandatory for the proper growth of the little one. Dairy products such as milk, cheese, and yogurt must be added to her daily chart.
Sweet potatoes are delicious and full of nutrients. It is rich in beta-carotene, a plant compound that is converted into vitamin A in our body. Hence, vitamin A plays important role in the development of the baby.
Eggs are good healthy food as it contains almost every nutrient needed in pregnancy. One egg contains about 80 calories, high-quality protein, fat, vitamins, and minerals. Eggs contain plenty of choline, which is very important for the baby’s brain development. One egg contains 147 mg of choline; a pregnant lady required daily 450 mg of choline. You can consume boiled egg or mix the same in milk and then drink.
Broccoli and dark leafy green vegetables
A green leafy vegetable such as kale and spinach is full of healthy nutrients. These are rich in fiber, vitamin C, vitamin A, iron, calcium, and potassium.
Lean beef, pork, and chicken are good sources of high-quality protein. Beef and pork are full of iron, choline, and vitamin B which are needed in pregnancy. Iron is also very essential in the third trimester of pregnancy.
Berries are rich in water, vitamin C, antioxidants, and fiber.
Whole grains are full of fiber, vitamins, and plant compounds. Oats, brown rice and white rice fall under this category. You can add all the whole grains to your food in any way you desire.
Avocados are filled with monounsaturated fatty acid, fiber, vitamin B, vitamin C vitamin K, potassium, and calcium. It contains healthy fats essential for pregnant ladies. Healthy fats are vital for building the skin, brain, and tissue of the baby.
These are high in calories, fiber, vitamins, and minerals. They are also rich in natural sugar. So take caution so that blood sugar levels may not increase.
During pregnancy blood volume increases about 45%. During pregnancies, your body will dehydrate your baby and yourself too. If you will not drink plenty of water it may also lead to headaches, tiredness, reduce memory and so many other symptoms. Pregnant ladies are required to intake at least 2.5 liters of water daily.
Dear women, a healthy, nutritious, and balanced diet play a significant role before, during, and after pregnancy as its benefits are numerous. It safeguards your well-being as well as your baby’s. Your baby will grow and mature properly if it is nourished well and you will also recover faster postpartum.