Having a balanced diet and sufficient nutrients for a pregnant woman is evidently vital. It not only makes your body strong enough to have a baby, but it also moves all the goodness in the baby which shields it from health challenges in later life. What feels good to you will definitely feel good to your baby too.
Pregnancy can be a stressful period with a great deal of transformation. If you’re a passionate eater, just be conscious of it and pay attention to what is going on in your life prior to and after you begin to eat.
Just for the reason that you’re pregnant is not a green light to eat whatever you want. We’re discussing making a balanced diet for a pregnant woman.
- Try to eat gently, sitting down at the table instead of cramming food whilst standing in the kitchen.
- The soon-to-be mother needs to realize what foods to consume and which foods to prevent.
- Since the food impacts both the mother and the infant, it is better to get a piece of medical advice prior to implementing a diet plan.
- Eat as much as necessary and learn to enjoy your meals, which will support yourself, your baby, and your entire pregnancy.
Why a balanced diet is essential for a healthy pregnancy?
For ideal growth and development, both the mother and the baby need correct nutrition during the pregnancy period. A well-balanced meal with macronutrients (carbohydrates, proteins, fats) and micronutrients (minerals, vitamins) provide adequate nutrition for a healthy pregnancy. Below listed are some essential nutrients which need to be added to your standard diet chart.
Folic Acid: The best vital nutrient needed for a healthy pregnancy is folic acid and iron. Folic acid is an extremely essential nutrient needed in the first three months of pregnancy. This is because the brain and spinal cord are formed during this period and deficiency of folic acid in the diet means serious birth defects. Spinach, citrus fruits, dark yellow fruits, peanuts, and fortified cereals are rich in folic acid.
Iron: Iron is a necessary mineral to produce red blood cells that transport oxygen and nutrients to the fetus. Try to eat foods with a higher level of iron content like spinach, legumes, pumpkin seeds, red meat, etc., as iron is needed to bring your hemoglobin to the normal range because studies have shown that if the mother is anemic, she is at a greater risk for premature or having low birth weight baby.
Proteins: During pregnancy, a well-balanced protein diet is beneficial to the baby’s health. Proteins are essential for the healthy development of the fetus. According to the latest research, a pregnant woman needs 70 to 100 grams of protein. Peas, nuts, eggs, soy products, dried beans, and broccoli are protein-rich diets.
Vitamin D: Enhance your diet chart with vitamin-rich foods to assist in building healthy bones and teeth. Fortified milk, cereals, egg yolks, liver, and dairy products are rich in Vitamin D.
Vitamin C: Vitamin C is an antioxidant and the addition of Vitamin C in the diet of pregnant women encourages iron absorption. Vitamin C is abundant in citrus fruits, strawberries, potatoes, broccoli, and tomatoes, and it is essential for the teeth, healthy gums, and bones.
Vitamin A: Vitamin A is great for eyesight and gives pregnant mothers glowing skin. Vitamin A is abundant in salmon, dark leafy greens, lamb Liver, carrots, and sweet potatoes.
Vitamin B6: Vitamin B6 improves the functioning of the brain, and it is abundant in bananas, pork, and whole-grain cereals. The dearth of Vitamin B6 may lead to depression.
Food to Avoid During Pregnancy
- Pregnant women must prevent the foods mentioned below or should consult their doctor for the sake of both mother and child’s health.
- Do not drink caffeine more than 200mg a day.
- It is better to avoid, coffee, and tea, and calcium-rich foods when you are taking an iron tablet because they can minimize iron absorption.
- Stop eating unpasteurized milk, and unpasteurized cheese, raw eggs, and raw meat.
- It is not sensible to consume alcoholic drinks.