Pregnancy is a period in which Food taken by pregnant mother doesn’t only effect her but also her child. During pregnancy, the child growth & development depends upon the diet taken by his/her mother so it is necessary for pregnant women to ensure that her diet consist of lots of fibres and nutrition.
To give pregnancy a nutritious boost women have to involves following things in her diet like fruits and vegetables, starchy carbohydrates rich foods, proteins, fats, fibres, calcium and zinc.
Following are the food necessary during pregnancy for women balanced diet are:
- Fibres: During pregnancy women face the problem of constipation at higher level, to avoid this problem many professionals suggested to eat plenty of fibres which minimize the risk. It also minimizes the severity of haemorrhoids, which also become more common as the foetus grows. Fibre can also help prevent obesity.
Sources of Fibre: Pasta, wholegrain food, rice, pulses, Walnuts, oatmeal and different types of beans like black beans, lentils, pinto beans etc.
- Protein: For pregnant women protein helps in the growth of baby’s cell at an exponential rate because every cell is made up of protein and for brain & vision development. With normal blood cholesterol a healthy women can consume one to two eggs a day as part of a balanced diet.
Sources of Protein: Eggs, Salmon, Beans, cheese, shellfish, Tofu etc.
- Carbohydrates: Pregnant women ensure high energy level because she has to support her growing baby. For energy, carbohydrates are the essential ingredient in diet. Carbohydrates pass energy to the child through placenta in the form of glucose. Sources of carbohydrates: Bananas, cereals, sweet potatoes, Bread and Rice etc.
- Nutrients & Vitamins: During pregnancy Colourful fruits ensure that you and your baby get a variety of nutrients. Each colour group provides different vitamins and mineral. Vegetables are full of vitamins and nutrients, including vitamins A, C, and K promote eye health.
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Sources of Nutrient & Vitamins: Plenty of green, red, orange, yellow, purple, and white fruits, Spinach, Leafy green vegetables.
- Calcium: It is very essential for the strength of baby’s bone during pregnancy, if bones are not strong baby is not physically fit. If pregnant women don’t take in enough calcium, the limited amount will go to baby depleting the calcium in bones. Calcium helps pregnant women to keep their bones intact while designing a healthy skeleton of his/her baby.
Sources of Calcium: Yogurt, cheese, soymilk etc.
- Fats: Nuts are a crunchy snack full of healthy fats and magnesium rich food. For healthy child, approximate of 800 mg of magnesium consumption is must because it helps in reducing the risk of premature labor and aids in the development of baby’s nervous system.
Sources of fats: Almonds, Ghee etc.
- Zinc: For cellular integrity and several biological functions, including nucleic acid metabolism and protein synthesis zinc is important for the growth and development of the foetus.
Sources of Zinc: Chicken, nuts, tofu, bran, dairy products, crab, turkey, shrimps, peanut butter, rice, lentils, cereals, ginger etc.
- Vitamins: To prevent certain birth defects early-on in pregnancy and for ensuring a healthy pregnancy after that, women have to consume approximate 600 micrograms of potassium a day. The potassium in orange juice is important for keeping your muscle function, metabolism and overall health well. Pregnant women need to consume more potassium, because of their expanding blood volume.
Sources of Vitamins: Orange juice, oatmeal, sweet potatoes, sprouted beans etc.
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- Iron: During pregnancy iron deficiency anaemia causes preterm delivery, low birth weight and infant mortality. To avoid this pregnant lady have to intake lots of extra iron for growing baby and placenta. It is essential for making haemoglobin, maintains healthy immune system and is an important component of myoglobin e. protein that helps supply oxygen to your muscles, collagen i.e. protein in bone & cartilage and enzymes
Sources of Iron: Spinach, beans and lean meat, beetroots, apples etc.