Pregnant Women Food Diet: Essential Nutrients for a Healthy Pregnancy

introduction

Proper nutrition is important in pregnant female so as to benefit both the mother and the fetus in development. That is why the foods that should be consumed guarantee growth, energy and protection from possible complications during pregnancy. Read on to know how to have a healthy diet during pregnancy.

Proper Diet for a Pregnant Woman

Pregnancy comes with a lot of change for a woman’s body and means that there is a need to take certain vitamins and minerals. Healthy diet prevents formation of birth defects, supports fetal development and maintains good health of the expectant mother.

A pregnant woman requires intake of large amounts of macronutrients such as carbohydrate, protein and fats, and several micronutrients including vitamins and minerals. Alright, now for the real deal about pregnancy diet.

Whole Grains for Energy

The entire grain in foods for example; brown rice, whole wheat bread, oats, quinoa, etc contain fiber, B vitamins and iron. These nutrients are important for sustaining energy throughout the pregnancy; for the growth of the baby. Thus, pregnant women should try to consume whole grains every day in order not to feel tired and suffer from constipation during pregnancy.

Examples of whole grains:

Brown rice

Oatmeal

Whole grain bread

Barley

Protein for Fetal Growth

Protein is necessary for fetal tissue differentiation and formation, particularly of the brain, and for placenta and uterus increase. Pregnant women should take different proteins in their foods, which includes meats, poultry, fish, eggs, tofu, beans, and legumes. Besides the proteins, these foods also contain other nutrients like iron and zinc.

Best sources of protein:

Chicken

Fish (prefer fish that is low in mercury such as salmon)

Beans and lentils

Eggs

Tofu and tempeh

Dairy for Bone Health

Milk foods are loaded with calcium that is very essential in the growth and development of strong bones and teeth in a baby. Dairy also contains vitamin D and protein in it as well. Obesity pregnant women in particular should take at least two or three servings of dairy a day. If lactose intolerant, the best alternatives that are rich in calcium include almond milk or soy milk among others.

Dairy options:

Milk

Yogurt

Cheese

Fortified plant-based milks

Vital Nutrients Found in Fruits and Vegetables

Green vegetable and fruits play important roles in pregnancy diet because they contain vitamins, essential minerals, and antioxidants in their natural form. Fruits and vegetables; foods rich in folic acid such as spinach and kale should preferably be consumed in their dark leafy green form. Strive to serve and consume a colourful range of vegetables and fruits in the meals throughout the day.

Recommended fruits and vegetables:

Leafy greens (spinach, kale)

Carrots

Sweet potatoes

Berries

Grape fruits or Oranges

Essential Fats Necessary for Brain Health

Essential fats, especially the omega 3 fatty acids, are very important for the baby’s developing brain. Products containing healthy fats can be avocados, nuts and seeds, and olive oil. Expectant mothers too, should also take foods rich in DHA that is an omega 3 fatty acid found in fish, for example, salmon.

Good sources of healthy fats:

Avocados

Walnuts

Chia seeds

Olive oil

Salmon

Hydration for Overall Health

A pregnant woman needs to be hydrated all the time and must avoid dehydration at any cost. Water is essential in the formation of Waters Amniotic Fluid, Digestion and Circulation. A pregnant woman must drink eight glasses of water at the very least in a day. Also, they may comprise herbal teas and watery fruits but should not impute sugary beverages and moderate caffeine.

Ways to stay hydrated:

Drink plenty of water

Innocuous beverages products such as ginseng tea or ginger/or chamomile tea.

Water retaining fruits (watermelon, cucumber)

Pregnancy foods to avoid or eat in moderation

Of course, it is a crucial aspect to pay attention to the nutrients found in the food but it is also crucial for pregnant women to be careful with some foods. Foods to avoid include:

Raw produce such as salads, vegetables, and uncooked foods which drags in deadly bacteria.

Undercooked baby foods that are made from meats, eggs, or fish

Fish rich in mercury such as swordfish, mackerel and all species of tuna.

Caffeine: daily dose should not exceed 200 mg.

Alcohol (should be avoided completely)

Conclusion

The correct diet during pregnancy is considered to be the diet that contains all the necessary nutrients such as whole grain products, proteins, and dairy products, fruits and vegetables, and fats. Other precautions that are necessary during this period include the intakes of foods, especially those that are very risky for your health. Based on these nutrients mentioned above, pregnant women should make sure they take diets that they and their babies need to develop properly.

written by admin