A woman’s consumption of some foods and drinks during pregnancy is detrimental to the baby’s health. Nutritionists henceforth recommend that a pregnant woman’s diet should involve a variety of foods and beverages. They deliver important nutrients that are essential for a baby’s growth and development. A healthy pregnancy results in a healthy baby.
Let us take a look at 8 of the top tips for eating healthy during pregnancy:
Try to not avoid breakfast
- Fortified foods make a fine option for breakfast. Try ready to eat cereals for breakfast, along with fruits. Fortified cereals are nutrient-rich. They have added nutrients, such as calcium.
- In case you are feeling unwell, it is a fine idea to start the day by having a whole wheat toast. You can consume more breakfast as the morning progresses.
Fiber is a must for a pregnant woman’s diet
- The diet should include a variety of fruits and veggies, such as melons, bananas, cooked greens, and carrots.
- Whole grains and beans should make a part of a pregnant woman’s diet. It is a fine idea to consume oatmeal or brown rice.
Consume healthy snacks
- Go for fat-free or low-fat yogurt with fruit
- Another nice recommendable snack is whole-grain crackers, consumed along with low fat or fat-free cheese
Folic acid should make a part of the everyday diet
- Folic acid plays a role in preventing birth defects.
- Foods rich in folic acid are leafy greens such as spinach, citrus fruits such as orange juice, bread, beans, pasta, rice, and cereals.
Limit the consumption of caffeine
- Go for decaffeinated coffee
- Instead of soda, choose to have water or seltzer.
Make Calcium a part of the diet
- During pregnancy, it is important to ensure that the daily consumption of calcium is healthy. Henceforth, the diet should include dairy foods such as milk, yogurt, and cheese.
- In case a pregnant woman is vegan, calcium-rich foods should necessarily form a part of the diet. A few of the best calcium-rich foods are calcium-fortified soymilk, juices, and plant milk. Soybeans, soy nuts, broccoli, and mustard are a few of the other top additions to the list.
Zinc plays an important role in the fetus’ development
- As a vital trace element, zinc induces cellular integrity and aids with several biological functions, such as protein synthesis and nucleic acid metabolism.
- Zinc aids with cellular growth and division, and aids with fetus’ development. The foods rich in zinc are lentils, cereals, pasta, rice, gram, wheat, bran, onions, ginger, and sunflower seeds.
Iron plays a vitalizing role during pregnancy
- Iron is a part of hemoglobin, the major protein in RBCs which is also the oxygen-carrying pigment. The amount of blood in a woman’s body increases by 50% during pregnancy. She, therefore, requires additional iron to make hemoglobin.
- Towards the start of pregnancy, women frequently have sufficient iron in their bodies to meet the pregnancy demands. But following the 3rd and the 4th month, the iron demands should be up-kept for the health of the fetus and the mother.
- A pregnant woman should henceforth consume the foods rich in Iron, such as dried beans and dried fruits such as apricots, legumes such as kidney beans, peas, and dried beans, and seeds such as almonds and Brazil nuts.
- Similarly, it is important to consume leafy green vegetables, such as spinach, collards, and dandelion leaves. One should also have whole grains, such as wheat, millets, oats, and brown rice.