Expecting moms should consume a wholesome and balanced food regimen as it affects the growth and development of both the mom and the growing infant. Poor dietary patterns during pregnancy can cause developmental disorders in the growing fetus. It can even result in miscarriage. Therefore, if you’re pregnant, take good care of your diet.
Want to know which foods are good for you and your growing baby during pregnancy?
Keep reading the article to answer your queries.
Which fruits and vegetables are good for expecting mothers?
Many studies on the pregnancy diet plan show that fruits and veggies have important nutrients for the healthy development of the pregnant mother and infant. These nutrients assist in reducing the symptoms of constipation which are very common in pregnancy.
Fruits to eat during pregnancy:
During pregnancy, due to hormonal fluctuation, sweet cravings are common. Instead of consuming artificial sugars, pregnant women should eat natural sugars, particularly from fruits.
Some of the nutritious foods which pregnant women should include in their daily intake are:
- Citrus fruits – orange, lemon, strawberry, pomelo, or grapefruit
- Stone fruits – plum peaches, apricot, mangoes, and lychees
- Tropical fruits – jackfruit, papaya, rambutan, or acai palm
Vegetables to consume during pregnancy:
Besides fruits, don’t forget to add these vegetables to your daily intake:
- Cruciferous vegetables – arugula, broccoli, cabbage, or cauliflower.
- Leafy greens – kale, microgreens, collard greens, or watercress
- Root vegetables – yam, potatoes, carrots, or beets.
Can pregnant women eat whole grains?
Whole grains provide soluble and insoluble fibers – together with cellulose, arabinoxylan, β-glucan, xyloglucan, and fructan. Besides offering fiber, those edibles also provide critical nutrients with fiber, folic acid, and iron. All these beneficial nutrients play an important function in the healthy development of the fetus.
Types of whole grains to eat during pregnancy:
For maximum benefits for your and the baby’s well-being, you should incorporate the whole grain edibles, which are enlisted down below:
- Bread, pasta, rice, and cereals
- Oat, rye, barley, millet, wheat, corn, and farro
Is lean protein good for pregnancy?
Protein is the building block of the cell, which means it helps promote cell generation.
Medical literature also claims that protein promotes healthy skin development. Thus, adequate intake of protein by the mother can help promote cellular and skin growth in the growing baby.
Proteins also help in the development of a baby’s hair, nails, and muscles. A research report claims that expecting mothers who lack a sufficient protein diet often suffer from protein deficiency. Babies born from such mothers are likely to have reduced body weight, weak muscles, and underdeveloped organs.
Protein sources during pregnancy:
It is often suggested that pregnant women should take 60-100 grams of protein a day for healthy pregnancy and baby growth. Edible protein sources that can help you have maintained protein levels include:
- Meat, poultry, seafood, eggs, milk, yogurt, and cheese
However, note that protein shakes and milk powders can sometimes cause heavy stomach symptoms. This leads to abdominal discomfort that affects your developing baby. Therefore, it is better to consult the best gynecologist before incorporating such foods into your diet.
Which dairy products are safe during pregnancy?
Expecting women should consume an adequate amount of protein and calcium. It is because these nutrients are important in the healthy development and growth of organs. These products are also rich in good cholesterol, which promotes the heart health of the pregnant mother and the developing fetus.
Dairy products to consume by the expecting mothers
If you’re pregnant, then make sure to consume these dairy products for your overall well-being:
- Milk
- Cheese
- Yogurt
- Butter
- Cream,
- Buttermilk
What are healthy fats for pregnancy?
Pregnant women should take healthy fats, including – monounsaturated and polyunsaturated ones. Moreover, processed foods must be avoided, as they contain unhealthy fats – such as hydrogenated / trans fats. These fats are present in edibles that contain palm oil or coconut oil.
During pregnancy, these fat foods can help you improve your own and the developing fetus’ health:
- Avocados
- Nuts and seeds
- Vegetable oils
- Salmon, tuna, or trout
Is an iron-rich diet good for pregnant women?
Low levels of iron in your body can result in extreme headaches. It can make you feel worn out, dizzy, and susceptible. This also leads to respiratory problems. Above else, as the developing fetus also takes nutrients and vitamins from the pregnant mother, a reduction in RBCs in the mother takes place.
One study in medical literature claims that pregnant mothers require twice as much iron in comparison to non-pregnant women. During pregnancy, ensure to get your iron levels tested to avoid any side effects on your health or on the increased developing fetus.
Iron-rich foods to consume during pregnancy:
To improve the levels of iron, every pregnant woman should consume these dairy products:
- Meat
- Chicken
- Fish
- Eggs
- Dried beans
- Fortified grains
However, it is important to consume iron-rich edibles in normal amounts. It is because excessive amounts of iron may lead to oxidative stress, leading to premature birth with increased health complications.
How can you increase your calcium during pregnancy?
Calcium strengthens bones and teeth, helps activate muscle and improves nerve signaling to and from the brain. The developing fetus gets calcium from the mother to make it adequate for healthy growth. It is clinically proven that the required amounts of calcium intake by the pregnant mother provide multiple health benefits. These health benefits include normal blood pressure and reduced risks of bone disorders – like osteoporosis.
Calcium-rich diet to eat;
Dairy products such as milk, cheese, and yogurt are the best natural sources of calcium. Dark leafy greens also contain calcium but in lesser amounts. Some products are fortified with calcium during processing, such as cereals, bread, orange juice, and soy drinks. Include the following calcium-rich foods in your diet for a healthy pregnancy: Yogurt, sardines, orange juice, tofu, and milk.
Conclusion
Pregnant women should take a healthy and balanced diet for maintaining healthy levels of blood. Blood supplements can also help increase red blood cell production. However, pregnant women should always consult doctor online to decide which foods are best for them and their baby.