One of the most important things to take care of during pregnancy is what you eat, what you avoid. Although, the weird cravings will be there, it is essential to make wise choices and adopt a balanced and nutritious diet, which is good for you as well as the baby. Choose a variety of fruits, vegetables as well as proteins and cereals in your diet; remember a pregnant woman needs about 200-300 extra calories per day than usual!
Once you’re pregnant, you need more calcium, iron, folic acid as well as a lot of protein to complete a healthy diet for yourself as well as provide the necessary nutrients for the baby. The nutrients that need to be included in the diet during pregnancy are:
Folic acid – It helps in increasing the production of red blood cells, and prevent birth defects in baby’s brain and spine, known as neural tube defects. Foods rich in folate are: lentils, nuts, peas, avocado, dark green vegetables, citrus fruits.
- Calcium – It helps in the formation of baby’s bones and teeth. If the consumption of calcium is less, the body will extract the mineral from mother’s stored in her bones and give to the baby for building bones.
- Protein — The body needs more protein to help build the organs of the baby, such as the brain and heart.
The essential food groups that should be included in your diet are explained below.
- Fruits and Vegetables – Remember, ‘mother nature’ is your best friend and the gifts of nature including fruits and vegetables are the best source for necessary vitamins and folic acid.
- Breads and Grains – Once you’re pregnant, you would need a lot of energy and the best source of energy are breads and grains. Whole grains ensure that you have the supply of essential nutrients such as iron, vitamin B, fibre and even some amount of protein.
- Chicken, Fish and Eggs – Chicken, fish and eggs are extremely rich in vitamins and minerals. They are also a source of essential amino acids which are critical in formation of muscles during pregnancy.
- Dairy Products – Dairy products including milk, cheese, curd, butter etc are a major source of calcium which helps in building strong teeth and bones, as well as ensure normal blood clotting, and muscle and nerve function.
This blog is in association with Blog Marathon #WomenWellness that is running by 12 bloggers with 12 different topics related to Women health and Wellness. Thank you Snigdha for introducing me. Her blog is HERE Please do follow her on Facebook, Twitter and Instagram for more updates..