Pregnancy is a crucial phase for every woman. There are many changes which you need to bring in your lifestyle, habits, eating pattern and so on. Pregnancy affects both mother and the baby and so the most important part to take care of is nutrition. Nutrition plays a vital role as mother’s diet is the only source of the baby’s nourishment, which in turn affects baby’s growth & health.
The full normal term of pregnant woman lasts till 40 weeks plus it is divided into three trimesters.
As per the best dietitian in Delhi, majority of nutrition is needed during the phase of pregnancy that is iron, calcium, acid like folic plus a wise food choice could actually help you make it better to fulfill these needs easily.
There are major changes in a woman’s body like widening of the waistline, sore breasts, may sometimes suffer from constipation, dizziness, fatigue, heartburn or acidity and indigestion but incorporating the foods given below could assist you in reducing the severity or not showing up of some of the symptoms:
The best source of vegetarian protein is soy and tofu is rich in protein. Made from soybeans, tofu is excellent for the growth of foetus and mother. Calcium is an important mineral for the development of bones and teeth and indeed tofu is a good source of calcium.
The demand for iron and copper which are required to assist in delivering the oxygen to the body is also increased and so this is fulfilled by tofu. An essential protein – Keratin, is required for growth of hair and tofu helps you with the same.
Add half a cup of broccoli to your salad or cook and blend it to make it into a soup. Strong medication, supplements and elevated hormonal levels with continuous metabolic changes could be some of the reasons for altered bowel movements. These tiny green florets are rich in soluble and insoluble fiber which helps is smooth bowel movement and this prevents the chances of getting a constipated stomach.
Broccoli is a good source of beta-carotene along with Vitamin A and supports the vision and keeps eye ailments at a bay. This vegetable enriches the body with minerals like calcium, magnesium, phosphorus, selenium, and zinc which boosts immunity.
A perfect smoothie ingredient which is enjoyed by everyone! Famous berries liked by all such as strawberries, black & blue berries, and raspberries are full of Vitamin C, plus potassium and folic acid including antioxidants which is beneficial for developing healthy and glowing skin cells for babies. Berries also help you keep the heart healthy plus it aids in digestion.
A good source of Vit C, antioxidants and fiber, a matter of fact is that berries will still tops the list of must-haves at the time of pregnancy. The need of hydration also increases and berries contain a lot of water. Vitamin C aids in iron absorption and strengthens the body’s immunity. Keep in mind to wash berries thoroughly in clean water and eat fresh when in the season to avoid any food poisoning or allergies or cramps.
Overloaded with healthy polyunsaturated fatty acids (PUFA) and omega-3 fatty acids, nuts help in enhancing cognitive development. Nuts are an outstanding source of omega-6 fatty acids and folic acid which is essential for development of neurons. A pregnant woman, consuming a handful of nuts can lead the way to many benefits to the fetus like improved memory plus development.
As we all know nuts like walnuts, hazel and almonds, pistachios, cashews give various benefits to health such as presence of acid names eicosapentaenoic also known as EPA & docosahexaenoic acid DHA present in nut helps to improve the functional and structural development of brain, retina and immune system and promote good health.
Avocados are a delicious way to get essential vitamins and minerals by including guacamole pesto. A great source of energy and a powerhouse of potassium and folate, avocados help in easy absorption of fat-soluble vitamins. Choline is one of the key nutrients which helps in baby’s brain development.
It provides relief from leg cramps due to the presence of calcium, magnesium, copper, zinc, phosphorus, and manganese.
Avocado keeps a check at the cholesterol and the blood sugar levels of the mother. Absence of folate from the mother’s diet could result in developing the risk of foetus developing abnormalities and so consuming the right amount of avocado could not only be enjoyable but also vital for the complete and healthy growth of embryo’s organs.
They are a perfect source of natural sugar and a nutritious way to stop your sugary cravings. fructose also the natural source of fiber is present, which helps you with the issue of constipation and provides enough nutrition such as iron and Vit K that is responsible for blood clotting helps the growing fetus to develop strong bones and improves muscle an nerve function.
They also reduce the chances of mother developing iron deficiency anemia and also boosts your energy levels. A deficiency of folate can lead to the development of birth defects ion the baby and dates can help you lower down the risk as they are rich in folic acid.
Protein, being the building block of the body is the major requirement at the time of pregnancy. Legumes comprises of kidney beans, chickpeas, peas, soybeans, lentils and are another excellent source of plant based diet and are rich in fiber, protein, calcium & Vit B9.
Some of them also contain good amount of potassium and essential fatty acids. Legumes provide soluble fiber which is beneficial in lowering the risk of developing high cholesterol levels. Fiber helps cure the problem of constipation and haemorrhoids. Legumes contain compounds called as phytochemicals that have the ability to prevent heart diseases, cancer and diabetes. Two servings of dal per day is good amount to stick to states best dietitian in India.
Over to you
The basic mantra remains the same even during pregnancy that is having a healthy diet including plate full of rainbow fruits and green leafy veggies and including all the five food groups equally.
It is advised to not over do the quantity of any particular food item in the greed of getting more benefits. Remember, moderation is the key!