Pregnancy is a time of seamless joy with memorable moments of deep anxiety and challenges. As you step in to the wonderful role of an expectant mother, you need to become more conscious regarding your diet. The food you consume should be nutritious for the healthy development of your child.
Include plenty of complex and unrefined carbohydrates in your daily diet. The bran of the unrefined cereals is rich in vitamin B, trace minerals and dietary fiber. Carbohydrates provide energy which is essential to maintain healthy functioning of nervous system. The ideal diet during pregnancy should consist of 6 – 11 servings of cereal grains.
The quantity of vegetables in your diet chart should be increased. Include lots of dark green vegetables along with yellow and green leafy vegetables that are rich in essential nutrients, healthy enzymes and different phytochemicals. Also include pulses and legumes which are rich in proteins.
Increase your intake of vitamin C rich fruits and vegetables. Vitamin C can help you to get rid of fatigue and can boost up the resistance power of your body. Presence of vitamin C is essential for the absorption of vitamin D. It is vitamin D that helps in the calcium absorption necessary for strong bones and teeth.
It is crucial to a healthy pregnancy since it can aide in the bone growth and various metabolic processes. Cabbage, citrus fruits, broccoli, berries, oranges etc. which are rich in vitamin C should be included in generous amounts in your daily diet during pregnancy.
Dairy products like skimmed milk, yoghurt etc. are rich in calcium. Increase the intake of dietary calcium for a healthy pregnancy. Calcium is vital for the development of teeth and bones of your baby.
Egg, meat, fish etc. can be included in moderate amounts. Prefer white meat to red meat. Egg whites can be consumed daily but restrict the intake of egg yolks. Egg yolks though are rich sources of vitamin E, necessary to prevent sprains during pregnancy, are also high in fats. Fish or fish oils, rich in omega-3-fatty acids, is necessary for the healthy growth of your baby.
Your diet should also include 3 – 4 servings each of proteins and fruits, 4 – 6 servings of dairy products and 6 – 8 glasses of fluids (water, juices and milk).
Avoid unhealthy food items like tinned or canned foods, soft drinks and alcohol during pregnancy. Restrict the intake of fat rich foods since it can add excess weight.