The “phrase diet for two” does not mean you start eating twice your appetite, but it means you eat twice as well. It is preferable to have six to seven smaller meals throughout the day. One is always in confusion about what to eat and what not to during pregnancy.
There is a huge list of items one can eat during pregnancy for self-health and good fetal development.
Here are some of the common things moms should surely consume during pregnancy.
#1 Eggs, Peas, Beans
Good source of protein. Protein plays an important role in the development of fetal tissues, including the brain.
#2 Dairy products
Good source of calcium, which helps in the development of bones and tooth buds in the fetus.
Fresh fruits are a great source of various vitamins and fibers which help prevent constipation. Vitamin C in fruits promotes wound healing as well as in the development of bones and teeth.
#4 Sweet Potatoes
Full of nutritious fibers, vitamin B6, potassium, vitamin C, iron, copper and beta-carotene. Beta-Carotene is an antioxidant that is converted to vitamin A by our body which plays an important role in the development of a baby’s eyes, bones, and skin.
Contains healthy fats including omega-3s, protein, fiber, various vitamins, and minerals. Almonds are magnesium-rich, and munching on it will reduce the risk of premature labor and aids the development of the nervous system. Omega-3 fatty acid helps in fetal brain development.
#6 Fish esp Salmon
Excellent source of protein and omega-3 fatty acid. As mentioned above protein helps in the development of fetal tissues, omega-3 helps in brain development.
#7 Beans & Lentils
Good source of protein and iron for vegetarians. Iron is as important of mom as it is for baby. Iron helps in the development of red blood cells and maintain energy levels. Iron is important to ward off anemia.
Your baby requires the naturally occurring folate in spinach for the production of new DNA and to regulate cell metabolism (on top of your folic acid supplement). Its antioxidants also protect the baby’s brain tissue from damage.
Your body works hard for the formation of nerve cells of the baby inside your womb. For this, you need to have extra protein. You have to eat protein-rich foods such as yogurt apart from other sources of protein. Yogurt also contains calcium that is also needed during pregnancy.
#10 Prenatal Supplements with Folic Acid
Folic acid is very important for the formation of brain cells in your baby. Research has shown that pregnant ladies who took folic acid 4 weeks before and 8 weeks after pregnancy had 40 percent fewer chances of giving birth to autistic babies. Sources of folic acid are green leafy vegetables such as spinach lentils etc. You also have to take a folic acid supplement along with vitamin B12.
#11 Orange Juice
It’s a necessary nutrient for preventing certain birth defects early on in pregnancy and for ensuring a healthy pregnancy after that, so try to get about 600 micrograms a day. The potassium in OJ is important for keeping your muscle function, metabolism, and overall health in check. Like iron, pregnant women need to consume more potassium, because of their expanding blood volume. And as you already know, orange juice is an excellent source of vitamin C, which, in addition to fighting colds, helps your body better absorb iron and keeps both your and baby’s teeth and bones healthy.
Those oats are filled with fiber, protein, and vitamin B6. Start your morning off right with a nice big bowl of oatmeal. Whole grains are great for keeping your energy levels up, especially if morning sickness has you feeling a bit drained. Plus, all that fiber will help with another pregnancy pleasantry: constipation. But the benefits don’t just stop with mom. This convenient breakfast dish (yep, the instant kind is great too!) also contains protein and vitamin B6, both of which are important for baby’s development. Bonus: Look for a variety that’s fortified with iron, B vitamins, and folic acid.
One should not forget, access to anything is dangerous, the same goes for the items mentioned above. So keep up with a balanced diet, watch out what suits you, and not.
During pregnancy women have mood swings, so along with a good nutritious diet, get enough sleep, and do the things which keep your mood happy and not harm your fetus.
Frequently Asked Questions
Protein plays an important role in maintaining body tissue and muscle and helps in the baby’s growth. Dietitians suggest consuming up to 100 gm of protein per day depending on your weight and physical activity. A boiled egg contains 6 grams of protein, you can eat around 2 boiled eggs in a day without adding extra fat. Never eat undercooked or raw egg. Nuts are also a good source of protein, you can eat a handful of a mixture of nuts or the quantity suggested by your doctor, each day during the first, second, and third trimester. Fish especially salmon is also a good source of lean protein and omega 3 fatty acid which is good for the hear
First tip is to eat as soon as you wake up, an empty stomach can trigger nausea. Keep a box of crackers and eat a few as soon as you wake up. Stay cold by eating cold raw vegetables, cold sandwiches (add some cold vegetables between the slices). Gingers can help you control morning sickness like stomach aches. Lemons – eat, suck, sniff it or mix with water and drink.
Yes you can if you are sure you buy a pre-washed salad, store in the fridge, and eat it before the used-before date. Make sure it does not contain ingredients that you should avoid during pregnancy. Don’t eat if salad kept at room temperature for a long time, as bacteria can grow quickly.
Raw or undercooked meat is complete no during pregnancy due to risk of toxoplasmosis. Don’t eat raw egg or items prepared using raw egg due to the risk of salmonella, which can lead to food poisoning; which can make you unwell and harm your baby. Avoid alcohol and caffeine. Alcohol can harm you and your baby; caffeine is linked to low birth weight and miscarriage; don’t consume more than 1 or 2 units of alcohol per week and more than 200mg during a day.