A healthy diet is important at every stage in life. It becomes even more important when you are expecting a baby. During pregnancy, your body needs more nutrients than usual as your baby is also getting all the nourishment from your diet. You have to be extra cautious about what to eat and how much to eat.
Pregnancy diet should include a well balanced combination of proteins, fats, carbohydrates, vitamins, minerals and plenty of water. Eat a variety of foods in adequate proportions to get full benefit of essential nutrients during pregnancy.
Useful Diet Tips During Pregnancy
Proteins are essential for cell growth and normal blood production of the foetus during pregnancy. You can obtain proteins from legumes, lentils, tofu, nuts, peanut butter, lean meat, fish and egg whites.
Iron prevents anaemia and helps the growth of red blood cells in the body. The foetus is protected from iron deficiency if you take iron rich diet during pregnancy. Iron is available from different food sources such as, lean red meat, spinach, fresh fenugreek, whole grain breads and cereals.
Calcium in necessary for strong teeth and bones, nerve functions and muscle development of the foetus. Calcium is present in dairy products like milk, cheese, yogurt, spinach, fenugreek seeds and sardines.
Carbohydrates boost daily energy production during pregnancy. Carbohydrates are abundantly available in potatoes, breads, rice, pasta, fruits and vegetables.
Vitamin A gives a healthy skin, improves eye sight and builds strong bones. It is essential for you and your baby during pregnancy. You can obtain Vitamin A from carrots, red beans and dark leafy vegetables and red coloured fruits like strawberries, plums etc.
Vitamin C is one of the most important nutrients that should be an inseparable part of your diet during pregnancy. It strengthens the immune system, helps in iron absorption and it builds healthy gums and teeth. The prominent sources of Vitamin C are all types of citrus fruits, broccoli, tomatoes and juices.
Vitamin B 6 helps in the growth of red blood cells, it improves the absorption of fats, proteins and carbohydrates in the body and thus it helps in the growth of a healthy baby. You can obtain Vitamin B 6 from whole grain cereals, bananas, pork and ham.
Vitamin B 12
Vitamin B 12 is essential for a strong nervous system and to stimulate the growth of red blood cells during pregnancy. It is available in meat, poultry, milk and curd.
Vitamin D aids in calcium absorption and it helps to build strong bones and teeth. During pregnancy you should eat cottage cheese, curd and multi grain breads and cereals to fulfill the requirement of Vitamin D.
Folic acid is necessary for better enzyme function and blood and protein production of the foetus. It is obtained from yellow fruits and vegetables, nuts, peas and dark green leafy vegetables.
Fats store body energy and help to build stamina during pregnancy. It can be obtained from meat products, whole cream milk, vegetable oils and nuts. You should consume fats in limited quantity during pregnancy to avoid excessive weight gain.