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.
3) Fruits – 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 tooth.
4) Sweet Potatoes – Full of nutritious fibers, vitamin B6, potassium, vitamin C, iron, copper and beta-carotene. Beta-Carotene is an antioxidant which is converted to vitamin A by our body which plays an important role in the development of baby’s eyes, bones, and skin.
5) Nuts – 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.
8) Spinach: 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.
9) Yogurt: 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 less 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.
12) Oatmeal: 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, same goes with the items mentioned above. So keep up with the balanced diet, watch out what suits you and not.
During pregnancy women have mood swings, so along with good nutritious diet, get enough sleep and do the things which keep your mood happy and not harm your fetus.