What to eat during pregnancy
During pregnancy a women need extra calories and nutrition for the growing fetus. A pregnant women calories intake grows during this period. It needs to be insure that their diet provide required amount of nutrients to grow a baby properly. A pregnant woman needs needs more calcium, protein, folic acid and iron than the other woman. What to eat during pregnancy? Best Food for Pregnancy
Few common pregnancy symptoms are fatigue, slight bleeding and cramping, nausea with or without vomiting, craving for specific food etc. This symptoms also depends on person to person. Best Food for Pregnancy
Some women work really hard to get to this stage and to have a healthy pregnancy . To ensure that will get a healthy baby, mother’s health is also a key factor along with the baby’s health. It is a big challenge to decide what to eat during pregnancy . A diet lacking in key nutrients may negatively affect the baby’s development. Although during pregnancy
should try to take highly nutrition food, food for pregnant women are:-
a. Sweet potato,
d. Broccoli and Dark, Leafy Greens,
e. Fish Liver Oil, etc.
Apart from this, pregnant women should take care of her breakfast , and should take a good amount of fiber, protein and vitamins. Try to include foods which are rich in iron, because during pregnancy your body needs more iron. Dairy products especially soy milk is richly supplied with outstanding nutrients and 3 types of omega acid that are helpful for growth of fetus and health of pregnant mother.
Healthy pregnancy diet is very important as its directly connected with baby’s growth and development. pregnancy food should include variety of food groups including vegetables and fruits , bread and grains, protein and dairy source. If the mother chose to drink during pregnancy, it’s recommended that she should limit her alcohol consumption. Because a fetus liver cannot process alcohol anywhere nearly as well an adult’s can. Most doctors advise to avoid alcohol completely during pregnancy, which also depends on the mother’s condition and risk during pregnancy. Because there is a risk that fetus can develop (FAS) fetal alcohol syndrome, so it’s
recommended to eliminate alcohol completely. During pregnancy.
Here are foods to avoid when pregnant:-
a. under cooked, processed and raw fish, meat and eggs.
c. Raw Sprouts,
d. Unpasteurized Milk, Cheese and Fruit Juice,
f. Processed Junk Foods.
// Minerals and vitamins are also play a very important role during pregnancy.
1. Calcium – it’s important to take required amount of calcium throughout a day
during pregnancy. Yogurt, cheese, milk, especially dairy products are rich in
calcium. For vegan, soy milk and other plant juices,tofu, broccoli and beans are
good sources of calcium. Best Food for Pregnancy
2. Fruits and vegetables – Pregnant women should make a rule to take 5 Porton of
fruits and vegetables per day. That may be a form of juice, canned, fresh or
frozen. However eating raw fruits instead of juice are usually better and rich with
high nutritions. Because natural sugar level in juice are very high. Consider
vegetables and Wheatgrass juice for dense nutrition. Best Food for Pregnancy
3. Protein – Eggs, meat, as well as fish are high in protein. Mostly vegan woman
should take care for their protein intake. Following foods are good sources of
protein. Best Food for Pregnancy
Quinoa – This includes are kind of essential amino acids.
Soy and tofu products.
Beans, lentils, nuts, seeds, legumes and nut butters are good source of protein
and iron. Best Food for Pregnancy
As per a survey pregnant women who never consumed seafood in her life had a
53 % greater risk of suff2fron anxiety.
4. Fats- As other nutrients are important, fat is also play a very important role. But
it should not be more than 30 percent of a pregnant woman’s diet. As it may
cause several other risks to pregnancy. Omega 3 or healthy fats should be
primary choice. Best Food for Pregnancy
Here are the best foods high in monounsaturated fats include olive oil,
peanut oil, sunflower seeds, sesame oil, canola oil, avocado, many nuts and
seeds. Best Food for Pregnancy
5. Fiber- wholegrain foods, such as wholemeal bread, wheat pasta, starchy foods,
fruits and vegetables, beans and pulses are rich in fiber.
Eating plenty of fiber can lower the risk of constipation, which is a common
problem in pregnant women. Also eating fiber rich diet will reduce the risk or
severity of hemorrhoids, which also become more common as the fetus grows.
6. Zink- Zink is a vital trace element. Which help in natural growth and
development, cellular integrity and several biological functions of baby, including
nucleic acid metabolism and protein synthesis. Best Food for Pregnancy
All of these functions are related and involved in growth and cell division, Zink play a very important role in developing fetus. Best source of Zinc are chicken, meat, fish, dairy products, crab, sunflower seeds, peanut butter, rice, cereals, onion etc. What to eat during pregnancy? Best Food for Pregnancy
7. Iron- Iron makes a major part of hemoglobin, which is an oxygen carrying pigment and main protein in the red blood cell. It carries oxygen throughout the body. Why iron is necessary because during pregnancy a pregnant woman’s amount of blood increases by 50 percent. And she needs more iron to make more hemoglobin for all extra blood. Best Food for Pregnancy
Low iron can cause many problems like
Low weight baby
If the mother is anemic than chances of losing more blood during during birth increases.
Main source of iron are :-
- Dried beans
- Dried fruits as apricots
- Egg yolks
- Lover is rich in iron
- Lean meat
- Whole grains like brown rice, oats, and wheat.
Things which needs to keep in mind are
Appropriate food hygiene and preparation is always suggested, especially during pregnancy months. This is not easy to do, since some foods may already be contaminated and bad in quality when you purchase them. For this reason, it’s best to avoid the foods on this list as much as possible. Your health and that of your unborn child should be on top and come first. Best Food for Pregnancy
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