10 FOOD TO EAT DURUNG PREGNANCY

8months Pregnancy Shot. 

One of the first things a pregnant woman does to ensure her unborn baby is healthy is to

make changes in her diet by turning to healthier and nutritious foods. During pregnancy, your diet can have direct impact on your baby’s health. A well-balanced diet that meets the required nutrients is likely to result in a healthy baby and mother. Here is a list of foods to include in your diet to ensure a healthy baby and mother:

EGGS

Eggs are so nutritious that they are often referred to as world’s multivitamin. They are loaded with vitamins (A-5, B-2, B-5, B-6, B-9,B-12, D, E), minerals (selenium, calcium, iron, potassium, zinc, manganese, sodium), high quality protein (ovalbumin, ovotransferrin, ovomucoid, ovoglobulins, lysozyme, ovomucin, avidin, ovomacroglobulin, ovoglycoprotein, flavoprotein, ovoinhibitor), good fats (monounsaturated and polyunsaturated fats), and various other nutrients (sugar, omega-3 fatty acids). These nutrients are essential for pregnancy especially in the early stage. Choline in eggs promote the overall growth and brain cells of the baby. Eggs also contain omega-3 fatty acids which help in the development and formation of both brain and the eyes. They improve your healthy cholesterol profile and do not raise your risk of heart disease.

WALNUTS

They are one of the richest sources of plant-based omega-3 which are helpful for the brain activity. They are also a good source of protein and fiber, making you feel full for longer time and thereby combating excessive weight gain during pregnancy. Omega-3 fatty acid and tocopherols in walnuts shield the inside lining of blood vessels thereby controlling high blood pressure (pre-eclampsia) in pregnancy. Their alpha linolenic acid content is good for battling with postpartum depression, manic-depressive psychosis and dementia. It regulates melatonin levels which induces sleep. Manganese in walnuts helps to develop the bones and cartilage of the baby.

SWEET POTATOES

Sweet potatoes are a rich source of beta carotene, a plant pigment that is converted into vitamin A in the body. They are also a great source of vitamin C, folate and fiber which may increase fullness, reduce blood sugar spikes and improve digestive health and mobility of the foetus.

LEGUMES

This include beans, peas, soybeans and lentils. They are key source of plant-based protein, folate, calcium, fiber, potassium, magnesium, iron; which the body require during pregnancy. Folate is very important for the health of the mother and baby because it reduces the risk of neural tube defects and low birth weight and exposure to infections later in life.

GREEN VEGETABLES

Green vegetables like peas, broccoli, Brussels sprouts, kale, spinach is loaded with vitamins and nutrients pregnant women need. These vitamins and nutrients include fiber, vitamin C, K, A, E, iron, calcium. Green vegetables are also rich in antioxidants which help to protect the baby’s cells from damages caused by harmful compounds from the environment. They have been found to promote eye health. Vitamin E, which is found in green vegetables helps to prevent wheezing and asthma. Appropriate intake of these green vegetables will aid digestion and prevent constipation which is one of the major issues pregnant women face.

LEAN MEAT

Meat is an excellent source of high quality proteins, says dietitian Karin Hosenfield of North Dallas Nutrition “look for lean meat with fat trimmed off”. Do you know that beef and pork meat contain choline in addition to protein that is what makes them stand out. Don’t eat dead meats or hot dogs, though, they are heated until steam hot, there’s a small risk of passing bacteria and parasites such as Listeria, Toxoplasma, Salmonella from the meat to your body and to the baby. Says Mayo Clinic obstetrician Mary Marnach, USA.

COLORFUL FRUITS AND VEGETABLES

Fruits and vegetables are good sources of vitamins and minerals, in addition to fiber, antioxidants and phytochemicals. They provide key nutrients such as ascorbates from vitamin C, carotenoids, folates and magnesium which all contribute to the growth and development of the baby. Eating plenty of green, red, orange, yellow purple and white fruits and vegetables ensures that you and your baby get a variety of nutrients. During the later stages of the pregnancy, the baby “tastes” the food you eat through the amniotic fluid so if you expose your baby to a variety of fruits and vegetables in the womb, you will increase the chance that your baby will recognize and accept those flavors later.

YOGURT

Yogurt is a good source of calcium which is vital in a pregnancy diet. If you don’t take in enough calcium, the limited amount you have will go to your baby which will then deplete the calcium in your bones. The goal during pregnancy is to make sure you provide everything your baby needs without sacrificing your own healthy bones for your baby.

WHOLE GRAIN

Whole grains are important in pregnancy because they are high in fiber and nutrient, including vitamin E, B, Selenium, and Phytonutrients (Plant compounds that protect cells). Consuming whole grains during pregnancy will help the you meet the increased calorie requirements.

FISHES

Oily fishes such as cod, tuna, salmon, mackerel contain protein, zinc, selenium. Fishes are rich in omega-3 fatty acids EPA and DHA, which are essential for foetal brain and eye formation, omega-3 also help to keep the heart beating regularly, protect the small arteries that carry blood to the heart from damage and help to lower levels of LDL-triglycerides. Consuming fishes during pregnancy increases birth weight and reduces the risk of diseases later in the baby’s life. Fishes are also rich in vitamin D which lowers the risk of pre-eclampsia and swelling of the hands and feet.