If you’re a mom-to-be you need to bookmark this article.
Once you’re pregnant, one of the key areas that call for attention is ‘food’. A balanced nutrition is what needs to be focused on because your baby’s growth and overall development is entirely dependent on your diet.
In this article, let’s concentrate on ‘nutritious-foods-to-be-eaten’ instead of just focusing on ‘foods-to-avoid’.
The Big 6 - Folate, Iron, Calcium, Zinc, Fiber, Omega-3
During the first trimester, folate is the most important vitamin that the body needs. However, folate is not well soaked up as folic acid. Pop this vitamin with a prescription from your gynaecologist.
Food source: Whole grains, Citrus Fruits, Beans, Legumes
Iron as well, is difficult to extract from your regular diet. Most doctors will advise on an iron supplement.
Food source: Pumpkin Seeds, Liver, Hazelnuts, Peanuts, White Beans, Kidney Beans
A daily dose of calcium is recommended in the second and third trimester of pregnancy when your baby’s bone development is in progress.
Food source: Dairy Products, Soy Products, Dark Green Vegetables, Almonds
Zinc is a crucial vitamin for fetal growth and your body requirement increases by 50%.
Food source: Lamb, Yoghurt, Chickpeas, Pumpkin Seeds, Cashews, Cocoa Powder, Chicken
Fibers are significant for your own body, it prevents constipation and helps you in feeling full for a longer duration.
Food source: Beans, Brown Rice, Popcorn, Whole Grains, Nuts, Berries
Omega-3 has numerous health benefits and especially essential to your diet once you’re pregnant.
Adding variety to your foods not only packs in a variety of nutrients but also introduces a new set of tastes to your baby. Dark coloured foods are richest in antioxidants.
Food source: Berries, Carrots, Spinach
Limit your exposure to pesticides, go organic as much as possible. Thin-skinned fruits and vegetables tend to contain the highest pesticide concentration. Long-lived fishes also a higher potential of mercurial content.
Foods to avoid: Apples, Strawberries, Peaches, Sea Bass, Sword Fish
Choose foods that are loaded with multiple nutrients. For instance, eggs, chicken, and dairy products are loaded with iron, protein and calcium. Whereas, whole grains, black beans, spinach are filled with magnesium, zinc and vitamin B. Pick your food selection such that your body gets maximum nutrition with whatever you consume.
Now relax and enjoy your pregnancy with this food guide.
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