15 Types Of Foods To Eat During Pregnancy For A Healthy Baby: Let’s know about 15 Types Of Foods To Eat During Pregnancy For A Healthy Baby. Pregnancy , though one of the happiest moments in a women’s life , also brings psychological and physical stress during this time so it is important for pregnant women to take care of themselves during this phase of their life. While discussing the topic of care, diet and nutrition , special attention is paid to what to eat during pregnancy . Pregnant women should eat food taking special care of the nutritional needs of both themselves and their baby .
Studies have shown that pregnant women require an additional three hundred to five hundred calories per day. Along with additional caloric needs, one thousand two hundred milligrams of calcium , six hundred to eight hundred micrograms of folate and twenty seven milligrams of iron are required.
Finding a diet that will appropriately cover all nutritional needs can seem difficult ; The good news is that adding extra nutrients to your diet isn’t as difficult as it sounds. Nutrient intake largely depends on the food choices we make. Read on to know about the following diet essentials during pregnancy.
List of 15 Healthy Foods for Pregnant Women
Given below is a list of healthy foods to eat during pregnancy that are essential for a healthy baby.
1. Eggs
Egg which is considered as a super food is a good source of protein , vitamins and minerals. The amino acids that make up the proteins in eggs are important for the repair and regeneration of cells and are especially essential for a healthy baby.
One large egg contains about 80 calories, apart from essential proteins , fats , vitamins and minerals that are essential for the growth and development of babies. Additionally , one egg contains one hundred and twelve milligrams of choline , which is equivalent to a quarter of the recommended intake of choline for pregnant women. Choline is essential for the development of the nervous system and brain of the unborn baby.
Eggs are one of the easiest nutritious foods available to help you consume more nutrients during pregnancy.
Tip : Every other day or thrice a week , it’s relatively easy to make a delicious omelet using only two eggs. Adding vegetables and cheese to it will not only make the omelet more delicious , but also increase its nutritional value. If you want to avoid fried foods , boil several eggs and store them in the fridge. This is an easy way to include them in the diet. Every time you feel hungry, take a boiled egg and eat it whole , you can also make boiled egg salad and eat it. Some women do not want to eat meat during pregnancy and eggs are the best substitute for meat protein.
2. Fortified breakfast cereals
The health benefits of grains have long been known and proven , especially multi – grain grains. Fortified grains are grains that have been fortified with added vitamins and additional minerals, including iodine .
Cereals , especially whole grains, are rich in dietary fiber and therefore tend to be more filling , which is important during pregnancy as hormonal changes can cause sudden hunger pangs. In addition to the added benefits of minerals and vitamins , fortified cereals help pregnant women incorporate milk and its benefits into their diet.
Tip : To include fortified cereals in your diet, it is important to first choose the right types of cereals. Pregnant women should choose cereals that are high in fiber and folic acid and low in sugar. The grain you choose should also have the right balance of carbohydrates that can provide the body with the necessary fuel and energy. However , it is not necessary to eat only cereals for breakfast every day , it is sufficient to have a bowl full of cereals two or three times a week. Cereals can be eaten without mixing anything , adding milk and nuts ,
3. Banana
Banana is the best gift of nature and best food for pregnant women. A banana contains over one hundred calories and is a good source of folic acid , vitamin B6 , calcium and potassium. Additionally , bananas are rich in antioxidants and are a great energy booster.
Tip : Pregnant women can consume three to four bananas per day and can effectively satiate excessive hunger during pregnancy. A banana with a glass of milk is considered a complete meal , you can also make a delicious and nutritious smoothie by blending banana and milk.
4. Sweet Potatoes
Sweet potatoes contain nutrients like fiber , folic acid , vitamin C and beta – carotene. The compound beta – carotene present in sweet potatoes is especially important for the unborn child. Beta – carotene is converted into vitamin A in the body. Vitamin A is very important for the growth , repair and differentiation of cells and tissues . It also helps to repair cells and tissues damaged during the process of giving birth.
Tip : Sweet potatoes can be eaten in a variety of ways , one of the easiest recipes is to bake them. Simply peel the sweet potatoes and cut them like french fries , place on a baking tray and bake for forty-five minutes or until tender. Baked sweet potatoes can be eaten with a few drops of olive oil or can be enjoyed with a variety of dips and sauces.
5. Fish liver oil
Oil derived from fish livers , mostly cod ( cod liver oil ) , is a good source of omega -3 fatty acids and is known around the world for its health benefits. Vitamin D in fish liver oil , E. P. _ A. _ and D. H. _ A. _ Contain high amounts and play an important role in the mental development of the unborn child. Fish liver oil protects against a potentially fatal pregnancy complication – preeclampsia.
Tip : Fish liver oil can be taken with a spoon or taken in capsule form. Consult your doctor , or a nutritionist regarding its dosage as excessive consumption of this oil can lead to blood related problems.
6. Lean Meat
Iron deficiency can lead to tiredness and fatigue when pregnant , pregnant women should make sure to get enough iron as their body needs double the amount of iron to compensate for the increased blood volume. Lean meat is a good source of iron and protein , chicken ( without skin ) is rich in protein. Beef and pork also contain B vitamins , choline and iron.
Tip : While avoiding processed meats and cold cuts as they can lead to infection , grilled chicken is a filling and tasty option. Steak made from flank meat is tender and tasty.
7. Whole Grain Bread
Whole grain bread has more fiber , zinc, and iron than white bread . The added fiber , iron and zinc are all essential nutrients for a pregnant woman.
Tip : The daily intake of fiber for pregnant women should be thirty-five grams or more per day , eating whole grain bread instead of white bread can easily meet the required amount of fiber. A simple vegetable sandwich can be easily prepared at tea time three to four days a week.
8. Butter of pe – nuts , etc.
Many of us would have fond memories of peanut butter sandwiches which we used to relish in our school days. Not many people know that healthy butter can be made from other nuts as well. Almonds , coconut and Brazil nuts all make a healthy butter, which contain essential unsaturated fats. Fat intake is important for pregnant women as it helps them to feel full. In addition , fat intake is necessary for the proper development of the unborn baby’s brain.
Tip : Due to the high calorific value and high fat content of P – nut butter, its daily intake should not exceed two tablespoons. A sandwich made with peanut butter , or any nut butter of your choice, is an effective and healthy way to satiate that sudden hunger pang.
9. Oatmeal
Consumption of complex carbohydrates is essential for our body , it is even more important for pregnant women. Carbohydrates are converted into instant energy to meet the energy requirement for our daily activities. Oatmeal is not only a good source of energy , but also helps in lowering cholesterol levels. Additionally, oatmeal is rich in selenium , calcium , vitamin B1 and phosphorus.
Tip : The easiest way to include oatmeal in your diet is to boil it with some milk and eat it whenever you feel hungry .
10. Salmon
Salmon fish rich in omega -3 fatty acids , calcium and protein should be consumed exclusively during pregnancy. Fatty acids, such as omega -3 , are essential for the nervous system and mental development of the unborn child.
Tip : One of the easiest ways to include salmon in your diet is to sprinkle salt and pepper on salmon fillets and cook in a pan with olive oil , three times a week.
11. Greek Yogurt
Pregnant women who do not consume enough calcium may become more deficient due to the calcium being made available to the baby . Greek yogurt is one of the best sources of calcium among dairy products. Because of this, it is not only good for the mother’s body during pregnancy but also helps in developing strong bones and teeth of the baby. In addition , the bacteria in Greek yogurt are also known to improve digestion.
Tip : Add finely chopped tomatoes and cucumber to yogurt , mix well and if possible have it daily with breakfast.
12. Broccoli
Broccoli is rich in potassium , iron , folate , vitamins A , C and k, Broccoli contains antioxidants and is also known to strengthen the immune system. Pregnant women who frequently consume broccoli are less likely to have babies with low birth weight .
Tip : Cooked broccoli can be added to pasta along with other vegetables and meats to make a tasty and healthy meal.
13. Fat – free milk
Children are told to drink two glasses of milk daily to get enough calcium but most adults are deprived of the same. As mentioned above, calcium is essential for the growth and development of the unborn child. Fat – free milk provides essential nutrients and low-fat milk prevents unnecessary weight gain.
Tip : A glass of milk provides 25 to 30 percent of the daily requirement of calcium ; Pregnant women should try to drink a glass of fat –
14. Beans
Beans are rich in protein and fiber , the high amounts of potassium and magnesium present in them are also useful for pregnant women . Constipation is one of the problems faced by pregnant women . With the help of beans, the problem like constipation can be eliminated.
Tip : Baked beans and bread are good to have in between ,cooked beans with rice ( rajma chawal ) is also a tasty option for pregnant women.
15. Cheese
Cheese is another great source of calcium and it also contains milk proteins. Although certain types of cheese are not recommended for pregnant women, commercially available cheeses such as cheddar and mozzarella are completely safe.
Tip : Topping your favorite pizza with loads of mozzarella cheese every now and then is a fun way to include cheese in a pregnant woman’s diet.
