Pregnancy is one of the most transformative and exciting phases of a woman’s life. During such times, it is of utmost importance for the mother to have a well-balanced prenatal diet that provides the essential nutrients in order to support the development of the baby, and also help to keep the mother healthy and energised. In this article, we will discuss in detail what every expecting mother can include in her Healthy pregnancy diet for a safe and healthy pregnancy.
Why is a good diet important during pregnancy?
During the times of pregnancy, it is of extreme importance for the body to get an adequate supply of calories, proteins, vitamins, and minerals in order to support the growth of the fetus. Poor nutrition during such times can result in complications like anaemia, developmental delays, or low birth weight. Hence, it is very important for the mother to eat the right food at the right time in order to ensure good development of the baby’s organs, brain, and bones.
What are the essential nutrients for expectant mothers?
- Folic acid: It is extremely important in the prevention of neural tube defects in babies. In order to ensure its consumption, expectant mothers should eat green beans, citrus fruits, and fortified cereals.
- Iron: It is very helpful in supporting blood volume and preventing anemia. Its good sources include spinach, lentils, lean red meat, and fortified grains.
- Calcium: It helps in building strong bones and teeth. Dairy products, almonds, tofu, and green vegetables are excellent sources of calcium.
- Protein: It helps in fueling the growth of the baby and its tissue development. Beans, fish, and lean meats are considered to be good sources of protein. Hence, they are an essential part of healthy eating for pregnancy.
- Omega-3 fatty acids: They are crucial for the development of the brain and eyes. Expectant mothers can consume walnuts, fish like salmon, and flax seeds to ensure an Omega-3 supply.
- Fibre: During pregnancy, constipation becomes a very common issue. During such circumstances fibre fibre-rich foods like whole grains, fruits, and vegetables might help a great deal in maintaining a healthy digestion.
What food should be included in a prenatal diet?
As per Gynecologist near me, foods that should be included in the prenatal diet of a woman are whole greens for sustained energy, colourful fruits and vegetables that provide vitamins and antioxidants, and healthy fats are provided by flaxseeds. Hydrating fluids such as water, coconut water, and fresh juices are also recommended. In order to support calcium and vitamin D supplies, low-fat dairy is recommended
What kind of food should be avoided during pregnancy?
During pregnancy, women should avoid foods like excess of caffeine, raw or undercooked seafood or meat, and pasteurised dairy products.
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