Healthy Foods To Eat When You Are Pregnant

In order to support a healthy pregnancy and the growth and development of your child maintaining a healthy diet is very important. Keeping a check on what you are eating and what nutrients are essential for your child’s healthy development is very significant. It is said we are what we eat and so it even goes the same for the child. Here are some of teh healthy foods taht are good in pregnancy.

Avocados:

Avocado contain a lot of monounsaturated fatty acids which makes them taste rich and buttery. Avocados are high in fiber, B vitamins (especially folate), vitamin K, vitamin E, vitamin C, copper, and potassium. The reason why avocados are a great choice during pregnancy. In pregnancy the healthy fats present in avocado help to build the skin, brain, and tissue of your little ones. Folate may help prevent neural tube defects and developmental abnormalities of the brain and spine. The potassium in avocado may help relieve leg cramps, leg cramps can be a side effect of pregnancy for some women.

Broccoli and leafy greens:

Broccoli and green vegetables are rich in iron, fiber, vitamin C, vitamin A, vitamin K, potassium, and folate. Leafy greens like kale and spinach have so many nutrients that our body needs. Even if you hardly prefer them to make sure to add them to your diet by mixing them with all kinds of dishes. Vegetables have also been linked to a reduced risk of low birth weight.

Berries:

Berries are rich in water, healthy carbs, fiber, vitamin C, and antioxidants. Berries have low glycemic index values so they should not cause major spikes in blood sugar. They are a great snack as well as they are rich in fiber and water. They are nutritious and flavorful with relatively few calories. In pregnancy, the best berries you can eat are blueberries, strawberries, raspberries, acai berries, and goji berries.

Dairy products:

You need extra protein and calcium during pregnancy to meet the needs of your growing little one. Dairy products like milk, yogurt, and cheese contain two types of proteins, they are casein and whey. Dairy products are the best dietary source of calcium and provide a high amount of B vitamins, phosphorus, zinc, and magnesium.

Salmon:

Salmon is rich in Omega 3 fatty acids and vitamins such as B2 and D, making it one of the healthiest foods. Eating salmon is good for both physical and mental health. Many of the health benefits are attributed to the Omega 3 fats present in salmon. It is a wonderful source of high-quality protein. It is also a good source of calcium, phosphorous, and minerals such as iron, iodine, magnesium, zinc, and potassium.

Legumes:

Known as the great source of vegetarian protein, beans and legumes are the seeds or fruits of a family plant called Fabaceae. They are not only a rich source of fiber but even rich sources of minerals and vitamins. Legumes help reduces blood sugar level and cholesterol and increases healthy gut bacteria.

Eggs:

Eggs are very healthy as they contain a little bit of almost every nutrient you need. Egg contains high-quality protein, fat, and many minerals and vitamins. Eggs are a great source of choline, a vital nutrient during pregnancy. It’s important in a baby’s brain development and helps prevent developmental abnormalities of the brain and spine.

Water:

Staying hydrated is necessary for each and everyone and especially pregnant people need to stay hydrated as your body will channel hydration to your baby. So, it is necessary to keep track of your water intake.

Symptoms of mild dehydration include:

• Tiredness

• Headaches

• Anxiety

• Bad Mood

• Reduced memory

Water intake can even reduce the risk of urinary tract infections and relieve constipation which is common in pregnancy. The best thing you can do is to check with your doctor for recommendations based on your needs.

These are some foods good for pregnancy. To know more about healthy diet contact a nutritionist.

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Nutritionist & Diet Coach

1. Anita Sahu - Nutritionist & Diet Coach - Utopia Life Coach & DP's Cuisine Restaurant in Siliguri, West Bengal, India.