Pregnancy is a very important phase of a woman’s life. During pregnancy the immune system is at a low and can easily be affected by various health borne diseases. This in turn can bring about different kinds of complications at this delicate stage.
A woman also undergoes a number of hormonal changes at this stage. As such it is absolutely necessary that the mother gets the best of diet during the pregnancy stage.
Pregnant women should be given a balanced diet which is rich in proteins, calcium, iron and vitamins. It is absolutely necessary that during pregnancy, the woman should consume a diet which is nutritious for her as well as for the new being that is growing inside her. These foods also help for the overall development of the baby and contribute towards making baby a healthy human being when he/she comes out of the womb of the mother.
Ten Foods to Eat during Pregnancy
The ten foods to eat during pregnancy can be classified as:
Fruits comprise of the most important foods that a pregnant woman should have in her daily diet.
These may consist of fruits such as oranges, apples, bananas, apricots, papaya, blueberries, watermelon, grapefruit or grapes. Fruits contain a lot of essential nutrients and fiber which are necessary for the overall nutrition of the body.
Along with fruits, vegetables particularly leafy vegetables are rich in iron and fiber along with potassium, vitamin C and other nutrients.
Beta carotene in these are needed by the baby as tissue development, potassium is needed for controlling blood pressure as well as iron is always useful for blood circulation. Vegetables which may be included are asparagus, green peas, beet, broccoli, tomatoes, parsley and spinach.
Whole Grain Cereals
These may include whole wheat bread or bran cereals. Cereals are high in fiber and folic acid which makes them a must-have food during pregnancy. Fiber helps in avoiding constipation and hemorrhoids which are common during pregnancy.
A daily intake of 24 grams of fiber is essential during this period. Along with the above products, there are the total wheat flakes, corn flakes and multigrain cheerios that can be tried out.
Dairy products such as milk (preferably skimmed milk), cheese or yogurt are required by the body as they provide calcium requirement which are essential during pregnancy.
These milk products also are rich in Vitamin D. Calcium is necessary for the strong formation of bones of the child.
Protein provides the body with the much needed amino acids which help the tissue repair. Protein is a very crucial element during the second and third trimesters of pregnancy.
Protein-rich foods may consist of low-fat dairy food, peanut butter, eggs and white meat. Make this a regular part of your daily diet.
Drink lots of water and juices which helps the digestion process during pregnancy. Water is preferred over other drinks due to the fact that it is calorie free as well as provides the best hydration for pregnancy.
Fruit juices, on the other hand, provide additional vitamins. Another option is milk which has calcium in it for supporting the baby. A word of caution here is that of not having an over-dose of fruit juices as they can increase the calories significantly.
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Iron is another important nutrient which is needed during the course of pregnancy. Iron improves the blood circulation in the body by improving the hemoglobin levels.
Some iron-rich foods can be lean red meat, dry fruits like apricots and peaches, tahini or sesame paste or cooked spinach.
Cod Liver Oil
Cod liver oil contains Omega-3 essential fatty acid. It is a requirement during pregnancy for the baby’s optimal brain and visual development.
Folate Food Requirement
Folate or vitamin B9 is an essential requirement before pregnancy as well as during pregnancy.
Folate helps in closing the neural tube (spina bifida) and thus prevents serious illness in the child. The best food for folate is spinach (frozen or fresh).
Nausea feeling is quite common in pregnancy. As such foods that are Anti-Nausea provide relief to the woman. These foods may comprise of Grapefruit sauce, grated ginger in hot water or baked wheat crackers covered with peanut butter.