13 Foods To Eat When you Are Pregnant

Foods To Eat When you Are Pregnant, During the pregnancy period, a balanced nutritious meal is very necessary for the good health of the lady and proper growth of the fetus. So the food must be planned in such a way that will fulfill the requirement of both mother and baby. Pregnant ladies must intake a diet that is rich in carbs, protein, fat, fiber, minerals and vitamins, water. So we must intake daily dairy products, leafy green vegetables, and fruits, dry fruits, legumes, berries, whole grains in appropriate quantities.

13 Foods To Eat When you Are Pregnant

Foods To Eat When you Are Pregnant, Balanced nutritious food is necessary for the healthy and ailment-free body in our general life. So we must take balanced nutritious food in our diet. During the pregnancy period, a balanced nutritious meal is very necessary for the good health of the lady and proper growth of the fetus. So the food must be planned in such a way that will fulfill the requirement of both mother and baby. During pregnancy food, must contains the below-mentioned nutrients:-

• Protein.

• Vitamin and minerals.

• Healthy fat.

• Complex carbohydrates.

• Fiber and fluids.

Below mentioned 13 food items must be included in the daily food chart of the pregnant ladies. These food items not only boost her health but also speedy grow the fetus and protect from various disease.

1.Dairy products

During the pregnancy period, extra protein and calcium are required for the proper growth of the little one. Dairy products such as milk, cheese, and yogurt are necessary and must be added to her daily chart.

Dairy products contain high-quality protein such as casein and whey. It is the best dietary source of calcium, phosphorus, vitamin B, magnesium, and zinc.

Yogurt is also the best source of calcium and also contains probiotic bacteria that support the digestive system.  in some cases ladies are lactose intolerant, in that case, yogurt is best to consume. Yogurt can be consumed raw; you can make lassie and drink the same.

2.Legumes

legumes food includes lentils, peas, chickpeas, soybeans beans, peanut,s, etc. are plant-based sources of fiber, protein, iron, folate, and calcium-rich foods that are required more during pregnancy.

Legumes are rich in Folate, i.e. vitamin B (B9). It is very essential for pregnant ladies and babies. Legumes are very high in fiber, iron, magnesium, and potassium. You can add it salad, and consume the same in many other ways.

3.Sweet potatoes

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.  Vitamin A plays important role in the development of baby’s. Sweet potatoes are also rich in fiber.  Fiber keeps you full longer, reduces blood sugar spikes, boosts digestive health, and prevents constipation.

4.Salmon

Salmon is rich in omega-3 fatty acid that is full of benefits. These are available in seafood and play an important role to build the brain and eyes of your baby and increase gestational length. Salmon is also a good source of vitamin D that maintains our bone health and boosts the immune system.

5.Eggs

Edible eggs are good healthy food as it contains almost every nutrients needed in pregnancy. One egg contains about 80 calories, high-quality protein, fat, and vitamins, and minerals. Eggs are rich in choline, which is very essential for the baby’s brain development and also helps to prevent developmental abnormalities of the brain and spinal cord. One egg contains 147 mg choline, a Pregnant lady required daily 450 mg of choline. You can consume boiled egg or mix the same in milk and drink.

6.Broccoli and dark leafy green

These green leafy vegetables, such as kale and spinach are full of healthy nutrients. These leafy green vegetables are rich in fiber, vitamin c, vitamin k, vitamin A, iron, calcium, folate, and potassium. Thus plays an important role in the health of a pregnant lady and her baby. 

7.Lean meat and proteins

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 3 rd trimester of pregnancy.  A low level of iron causes iron deficiency anemia and causes a risk of low weight and other complications.

8.Berries

Berries are rich in water, vitamin c, carbs, antioxidants, and fiber. It has a low glycemic index value so it does not spike in blood sugar level.

9.Whole grains

Whole grains are rich in fiber,  vitamins, and plant compounds. Oats, brown rice, quinoa, wheat berries, pasta, and white rice fall under this category. Oats and quinoa are rich in protein.  You can add all the whole grains to your food in any way you desire.

10.Avocados

Avocados are full of monounsaturated fatty acid, fiber, vitamin B, Vitamin C, Vitamin E, vitamin K, potassium, and copper. It contains healthy fats, folate, and potassium which are essential for pregnant ladies. Healthy fats are essential to building the skin, brain, and tissues of your baby. Folate prevents neural tube defects, developmental abnormalities of the brain and spine.  Potassium may also help relieve leg cramps.

11.Dried fruit

These are high in calories, fiber, vitamins and minerals, folate, iron, and potassium. Prune is rich in fiber, vitamin k, and potassium. Prune is relieving constipation. Dates are high in fiber, potassium, iron, and plant compound.  Dry fruits are rich in natural sugar. So take caution so that blood sugar levels may not increase.

12.Fish liver oil

It is made from the oily liver of codfish. It is full of omega 3 fatty acid EPA and DHA which are necessary for fetal brain and eye development. It also protects against preterm delivery and may benefit fetal eye development. Fish liver oil contains a high quantity of vitamin D. 

It is beneficial for those who do not eat seafood. 15 ml of fish liver oil gives more than the required quantity of omega 3 fatty acid, vitamin A and vitamin D.  Do not consume more than 15 ml of fish liver oil in a day because intake of more than 15 ml fish liver oil is dangerous for your baby. Intake of high levels of omega 3 fatty acid makes your blood so much thin which is harmful.

13.Water

During pregnancy blood volume increases about 45 %. During pregnancy, your body will dehydrate your baby.  If you do not drink plenty of water, you may become dehydrated yourself. You may feel headache, tiredness, reduce memory, constipation, urinary tract infection and so many other symptoms. Pregnant ladies are required to intake approximately 2.5 liters of water daily.

Frequently Asked Question About Foods To Eat When you Are Pregnant