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Pregnancy is the most joyous time in women’s life. A healthy diet during pregnancy is very important, since the body needs additional nutrients, vitamins and minerals during this time. A pregnant women needs around 300-500 more calories for adequate growth of baby as well as the growing demand of her own.
- Water
During pregnancy, women need more water than normal. Adequate hydration is important to fulfil the additional requirement of pregnancy, including formation of amniotic fluid, blood, new tissue, and flush out additional wastes and toxins. Proper hydration may help relieve constipation and reduce your risk of urinary tract infections, which are common during pregnancy.
General guidelines recommend drinking about 8-12 glasses of water a day, or 2.3 liters per day
- Dairy Products
Dairy products are one of the best source of proteins and calcium to meet the needs of the growing baby’s as well as the amplified requirements of mother. Calcium, is important in pregnancy because it helps your baby’s developing bones and teeth. Additionally phosphorus and vitamin D are present in dairy products required for developing baby and mother.
- Legumes
This includes lentils, peas, beans, and chickpeas. Legumes contain Folate (folic acid) vital in formation of baby’s brain and nervous system. Insufficient folate intake may also cause your child to become more prone to infections and disease. Legumes are high in fiber which prevent pregnancy related constipation.
- Eggs
Eggs are rich in high-quality proteins and fats. It also packs many vitamins and minerals.
- Green Leafy Vegetables
Spinach and other green leafy vegetables contain many of the nutrients including fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium. They are also rich in antioxidants.
- Lean Meat
Beef mutton and chicken are excellent sources of high-quality protein and iron.
- Whole Grains
Eating whole grains help pregnant women meet their increased calorie requirements. As opposed to refined grains, whole grains are packed with fiber, magnesium and vitamins.
- Dried Fruit
Dried fruit is generally high in calories, fiber and various vitamins and minerals.
- Citrus fruits
Citrus fruits are reservoirs of Vitamin-C, which helps in healing.
- Sea Food & Fish Oils
Fishes have healthy fats and Iodine that are good for pregnant women and developing babies. Cod liver oil is very rich in the omega-3 fatty acids EPA, vitamin D and DHA, which are essential for fetal brain and eye development.
A balanced diet is essential especially during pregnancy to ensure ample development of the baby as well as keeping the health of expected mother at an optimal level.
