Now that you are expecting, you are trying to think more carefully about what you are feeding yourself as the foods you eat are the main source of nutrients for your growing baby. This phase is difficult for the mother as her body undergoes many changes, which require extra care as well as nutrition. In fact, Pregnant women should consult a Diet Planner to ensure they get all the vitamins, minerals, healthy fats, and nutrients their body needs to grow. Here are some foods that help in the overall development of mother and baby during this phase. Read on!
Vegetables
Green, dark, leafy vegetables are the best diet for pregnancy because they are low in calories and a major source of important minerals such as vitamins, protein, fiber, zinc, phosphorus, and magnesium. Another essential mineral provided by vegetables is folic acid which is exceptionally important for a normal pregnancy as it protects your baby from neural tube defects.
Whole grains
Whole grains like oats, barley, millet and whole wheat bread are the ultimate food for pregnancy. These grains are packed with important nutrients including protein, iron, vitamins like niacin, folate, B1, B2, magnesium and antioxidants. Apart from these, whole grains are a good source of fiber which is essential for promoting heart health, reducing the risk of diabetes, preventing constipation and helping your digestive system work smoothly and efficiently. The daily requirement of fiber is 28 grams and you can easily get it from whole grains.
Fiber
Fiber intake is also very important during pregnancy. Fiber helps in proper absorption of food. This will help in proper regulation of blood sugar level. Fiber actually makes the mother feel satiated for a longer period of time while controlling unwanted weight gain. Apples, citrus fruits, berries are some rich sources of fiber. To ensure that your body gets optimum fiber, it is always recommended to eat a variety of fruits, vegetables, seeds and nuts.
Sweet potatoes
Sweet potatoes are not only delicious cooked in nearly a thousand ways, they’re also rich in beta-carotene, a plant compound that converts to vitamin A in your body.
Vitamin A is essential for the development of the child. Thankfully, sweet potatoes are a substantial plant-based source of beta-carotene and fiber. Fiber keeps you full for longer, reduces blood sugar spikes, and improves digestive health.
Salmon
Omega-3 fatty acids are good for your baby’s brain and eyes, and salmon is a good source. Plus it provides protein and B vitamins. Salmon is considered to contain low mercury as compared to other fish. Consume it either grilled, boiled or as a salad.
Eggs
It is a myth that brown eggs are more nutritious than white eggs. Studies show that pasture-fed white eggs are healthier than brown eggs, which are rich in omega 3 fatty acids and vitamins. Eggs are not as badass as they are simply because they contain a small percentage of cholesterol. A developing fetus and its mother require cholesterol in small percentages.
Dark chocolate
Dark chocolate is a great option when you’re expecting. It has high levels of antioxidants and low sugar content. It contains very low levels of milk or dairy compared to other chocolates. Keep in mind that dark chocolate has more health benefits than satisfying a chocolate craving. If you are craving for dark chocolate then there is no better option than a delicious chocolate cake delivery in Mumbai or wherever you reside to satisfy your cravings.
Berries
Berries are great in their little packages like water, healthy carbs, vitamin C, fiber and antioxidants. Berries have a relatively low glycemic index, so they should not cause a large increase in blood sugar. Berries contain both water and fiber which makes them a great snack. They provide a lot of flavor and nutrition, but with relatively few calories. Some of the best berries to eat while pregnant are blueberries, raspberries, strawberries, etc.
Stay active, avoid consuming too many calories and sugar, eat lots of fresh fruits and vegetables, drink enough water, and never forget to take your supplements. Also, don’t forget to celebrate your baby’s birthday with half or first birthday cake that are available in various themes and designs. Hope these tips will help you stay fit and healthy.
