Today’s topic is about healthy food that a mother should eat during pregnancy for the good health of her child.
During pregnancy, a baby is relying on the mother to provide her with the nutrients she needs to develop and be healthy.
During pregnancy, it becomes necessary for a mother to follow a normal healthy diet, with each food group having different types of foods.
Foods while pregnancy
Your whole health also affects your child. choosing your healthy food becomes an important thing during pregnancy.
Consuming good foods from time to time will fulfill all your child’s needs.
Here are 8 phenomenal nutritional food hat is ideal match during pregnancy make sure you hit these nutrient targets.
1. Legumes (phaliyaan)
Legumes are a nutritional power bank and a super-pregnancy diet.
Legumes are plants with a seedpod that splits in half includes soybeans, peanuts, fresh peas, fresh beans.
It is a good source of protein, iron, folate, calcium, magnesium, and vital fatty acids that your body needs during pregnancy.
Folate provides the most essential B vitamin B9 which is found in legumes. this is very important for your child’s health. also good during the first trimester.
Quantity of protein found in Legumes includes:
|100 grams quantity||Protein|
All women need at least 60 grams of protein per day during pregnancy. you can add legumes to your daily diet. it will definitely good for your health.
They are also high in fiber, which helps to combat constipation. and one cup of cooked lentils fulfills half of the folate you need daily.
2. Sweet potatoes (shakarakand)
These are good sources of vitamin A during pregnancy and also contain much more vital nutrition like beta carotene and fiber.
Sweet potatoes not only delicious but also rich in beta carotene (beta carotene is a yellow-orange pigment that is converted into vitamin A by going inside our body.
Fiber is the best because they fulfill your energy, reduces blood sugar spikes, also improves the digestive system (which can really help if a pregnant woman has frequent constipation)
Sweet potatoes nutritious content are:
|100 grams Quantity||Nutrition|
Vitamin A is essential for the development of the child and is also important for differentiation on the growth of cells in the growing child.
Eggs are the ultimate healthy food, and every kind of nutrition is found in small amounts in it.
Also rich in many vitamins, and minerals which are essential for maternal health as well as the unborn baby.
Eggs are a power bank of nutrients that is capable of fighting diseases like lutein and zeaxanthin.
Nutrient content in Boiled egg
|100 grams quantity||Nutrition|
|folate||5% of the RDA|
Notice: Pregnant women can eat only cooked eggs avoid raw eggs, cake batter, etc.
Eggs also rich in choline, an important nutrient during pregnancy.
It plays an important role in the development of the child’s brain and helps prevent developmental and abnormalities of the brain and spine in the child.
Fish is a good source of fatty acids like omega-3 (omega-3 fatty acids are the acids that are vital for your brain to work properly, also promote heart health).
Nutrients found in seafood helps in building your baby’s brain and eyes and a lack of omega-3 is believed to increase the risk of postnatal depression.
In high-risk pregnancies, a higher intake of long-chain omega-3 has also been shown to reduce the risk of premature births.
Here are the top 3 fishes that you must try during pregnancy and don’t worry, it’s absolutely safe to eat.
|Fish||Amount of omega-3|
|Salmon steak||2000 mg|
|Canned Tuna||350 mg|
|Trout||1,500 mg per 100g (it is low in mercury)|
Notice: Some fish have a high-mercury, and listeria content usually larger game fish such as:
- White albacore
- tuna, and should be limited to 6 ounces per week, especially, fish never be consumed raw during pregnancy.
Avocados contain a lot of water and fiber, they are a perfect addition to vegetables or fruit salads, can increase carotenoid antioxidant absorption from the vegetables.
They’re also rich in fiber, vitamins, K, E, C, potassium, copper, and especially folate. because folate makes avocados a great choice during pregnancy.
Avocados are a good source of folic acid according to the researcher’s fetus needs folic acid to grow and develop organs properly.
Avocados nutrition per 100 gram
|Folate||20% of the (DV)|
According to the 2013 studies “Hass avocado composition” and potential health effects.
These single seed fruits are rich in vitamin B2, B1, B5, B6, C, E, and K all these mention vitamins are crucial for the growth of the fetus.
Now we have today on that topic (water) which is very important to live our life. whether you are pregnant or not.
During pregnancy, the blood increases by about 45%. Your body should keep your child hydrated. if you drink water from time to time.
If you do not drink the right amount of water then you can be a victim of dehydration. the mild symptoms of dehydration are as follows.
- The problem in the baby moment
- Bad mood
- Dryness in lips
According to general knowledge, a pregnant woman should drink 4 to 5 liters of water throughout the day.
If you are consuming other drinks like coconut water then you can reduce your water intake.
Make sure you can also take water from other foods and juices, such as:
- coconut water
- pomegranate juice, etc, and coffee (but not too much).
7. Dried fruits
Dry fruits are generally high in calories, fat, potassium, and other vitamins like A, D, C, and minerals. dries fruit contains all the same nutrients as fresh fruit.
Note: A pregnant woman should only eat dried fruits in moderation and should avoid candied fruits altogether.
These are natural laxatives and may be very helpful in relieving constipation.
Although dried fruit may help increase your overall intake because it contains all essential nutrition but make sure do not to consume more than one serving at a time.
Dried fruit nutrition contain 100 gram per
|100 grams Quantity||Nutrition|
|Fat||4% of the (DV)|
|Vitamin C||93% of the (DV)|
The magnesium found in dry fruits can help in the proper development of nerves and bones in your baby.
8. Leafy green vegetables
Green vegetables such as kale, spinach, and broccoli are rich in essential nutrients.
They contain multiple nutrients such as vitamins A, C, and K, calcium, iron, folate, fiber, and potassium.
Broccoli is also rich in fiber, calcium, folate, and disease-fighting antioxidants that are necessary for a healthy pregnancy.
Broccoli contains a good amount of fibers, calcium, and potassium. provides a good amount of nutrients as well.
Eating broccoli also reduces the chances of heart disease.
You can also boil these vegetables and eat them as a salad. The vegetables link to an increase the average weight of the child.
kale is very high in nutrients and very low in calories, also very high in antioxidants such as beta-carotene and vitamin C and one more thing is antioxidants are the substance that helps counteract oxidative damage radicals in the body.
Your baby needs before being born such as:
- Healthy fat like (omega-3, milk)
- Fibre, vitamins, minerals
- Nutrients like (folic acid, iron, and calcium but don’t overdo it)
- All types of fluids (water, homemade juices, & avoid added sugar juice, soda)
Notice: It becomes difficult to do even the smallest tasks during pregnancy due to back pain, abdominal pain, headache, etc.
So, therefore, yoga is the best way to relieve pain and also you to stay active and healthy for you and your baby.
There are 4 best yoga asanas for pregnant women and for healthy baby.
- Bhastrika: Take long breathe slowly, do this for 3 to 5 minutes this improves the immune system, calms the mind.
- Omkar: Improves functioning of heart, also improves digestive system.
- Anulom vilom: You can do this 5, 10 to 20 minutes anulom vilom cures mental problem like (depression, anxiety, baby tension)
- Bhramari: This relieves hypertension, you can do this 5 to 10 times.
Choosing healthy food becomes an important thing during pregnancy. consuming good foods from time to time will fulfill all your child’s needs.
All women need at least 60 grams of protein per day during pregnancy. you can add legumes to your daily diet.
Eggs play an important role in the development of the child’s brain and help prevent developmental and abnormalities of the brain and spine in the child.
A pregnant woman should drink 4 to 5 liters of water throughout the day.