11 Food Groups That Should Be a Part of Pregnancy Diet!
pregnancy diet
Foods That Should Be a Part of Pregnancy Diet:
Have you lately felt that you just don’t have the drive to indulge in things that you’ve enjoyed in the past?
Of course… you are pregnant! pregnancy diet
Whilst, there’s not much physical evidence of it in the first trimester, one still has to realize that you are making that little person inside you. It is a solid hard work. Probably the hardest work that your body has done so far. Just to keep powering the baby making venture round the clock, remember that your body is producing more blood with increased heart rates. Even if you choose to rest, your body metabolism tends to go on an energy burning overload.
Additionally,
With your body still in the process of forming the baby’s placenta, especially in the first 9 weeks of pregnancy, it uses up more nutrients and water. No wonder you feel tired and exhausted all the time! Thinking of opening the refrigerator and munching on that chocolate you’ve been saving… or maybe that Red Bull your partner has left behind?
Think again. Pregnancy is a very delicate time for your body and choosing a temporary quick fix with canned energy boosters is not ideal. In fact, the sugar and caffeine combination actually makes your blood sugar go a quick rise and then goes on a severe dip leaving you feeling more fatigued.
Pregnancy,
The most vital phase in a women’s life, makes her go through several psychological, emotional and physical changes. With the evolving baby in your body, your body begins to demand more from its average intake of diet. This is where a balanced pregnancy diet bridges the gap for extra nutrients that your body requires for a healthy pregnancy.
Plan Your Diet Wisely:
Although the demand for nutrients increases during pregnancy, but it is always wise to plan and choose food from various food groups. Ensure that your nutrition during pregnancy has food like vegetables, fruits, grains, pulses and milk products which are rich in calcium, protein, Vitamin A,B and C.
Apart from these food combinations you have to ensure that you have certain nutrients which are vital for you and your child’s growth during your pregnancy stage. For the sake of ease let us list down the nutrients which play a significant role in pregnancy diet:
Here’s a list of energy bursting food group that should definitely be a part of your pregnancy diet:
1. Proteins:
It is the greatest natural “lift-me-up” especially since the amino acids present in protein-rich foods assist in the growth of your baby’s reproducing cells.
- Eggs.
- Beans or Lentils.
- Nuts.
- Chicken.
- Milk, cheese, and yogurt (for those who can tolerate dairy).
2. Complex Carbohydrates:
Lowers your cholesterol levels as well as keeps proving nourishment for your baby.
- Oatmeal, Whole grain bread, crackers, and low sugar cereal.
- Fresh fruit.
- Fresh veggies, Baked potato with skin.
3. Calcium:
Calcium is another important nutrient, which should be a part of your pregnancy Diet. Calcium is used by the body. When a women’s body begins to lack in calcium, the body itself begins to take calcium from the bones needed for the baby, thus making the bones weak and in the end fragile enough to break (osteoporosis).
- Having dairy products like fat free milk.
- hard cheese.
- green leafy vegetables like kale.
- fortified food like Orange juice and cereals will help you overcome your deficiency for calcium.
4. Iron:
During your pregnancy period, the need for iron intake also increases. Iron in our blood helps carry oxygen to the blood cells. During pregnancy women have blood in excess volume, so this excess blood requires an excess amount of iron. During pregnancy not just your blood cells but your growing child’s cells require oxygen, this is where again the demand for the amount of oxygen is fulfilled by iron.
Lack of iron leads to Anemia, which can result in preterm delivery or low weight baby, excessive low iron could make your child anemic in infancy. Iron deficiency can be made up by having red meat, shellfish, beans, potatoes and iron fortified cereals.
Supplement your diet with iron-rich foods that will push up your energy levels.
- Spinach, Chickpeas, Broccoli, Beans.
- Fortified cereal.
- Pumpkin seeds.
- Lean red meat.
- Lentils.
- Raisins and dried apricots.
- Pasta.
- Poultry.
5. Take a Daily Supplement:
Make sure you are getting enough vitamins and minerals in your daily diet. You should take a good prenatal vitamin supplement to ensure you are consistently getting enough vitamins and minerals every day. Vitamin C, Folic acid, Iron, and Calcium are nutrients which pregnancy requires in abundance. This should be a consideration in all pregnancy diets.
Vitamins are Ideal for protecting your immune system and helps you fight tiredness. Additionally, vitamins help to keep your baby healthy during the pregnancy period.
- Pumpkins, Carrots, Broccoli.
- Oatmeal.
- Mangoes.
6. Potassium:
Important with nerve impulses along with help in lessening leg cramps. Potassium is necessary as it controls your fluids and electrolyte balance in you and your baby’s cells. pregnancy diet
- Bananas.
- Pumpkin.
- Potatoes.
- Spinach.
- Leafy greens.
- Baked potato.
7. Magnesium:
Magnesium is the essential addition to your baby’s growth and assists in breaking down sugars into usable energy.
- Almonds, hazelnuts, cashews.
- Bran cereal or whole grains.
- Fish (avoid types with high levels of mercury).
- Soybean.
- Bananas.
8. Folate Or Folic Acid:
Folic acid, better known as Folate, is rich in vitamin B and is found mostly in green leafy vegetables such as spinach, orange juice and kale(type of Cabbage). Folate prevents your child from serious abnormalities of the brain and spine.
Lack of Folic acid leads to inadequate growth of the fetus, underdeveloped brain, incomplete closure of spinal cord, preterm delivery and low birth weight. It Gives strength and energy and helps in fetal development, the spine, and the brain.
- Lentils.
- Spinach, Broccoli.
- Mangoes.
- Fortified cereal.
- Eggs.
9. Fiber:
Best for those who are glucose intolerant. Supplement with tons of water.
- Whole grain bread, Oatmeal, Cereal.
- Almonds.
- Beans, Broccoli, Pumpkins.
- Lentils.
- Oranges, Bananas, Apples.
Do keep in mind that eating healthy and getting that magic number in terms of calories will not just ensure your nutritional well-being but will also make sure of your baby’s nourishment and health.
10. Water:
Don’t forget to hydrate yourself. That is a very important part of your diet. You will be able to have a complete, balanced diet if you will not forget about drinking enough water. It has zero calories and carbohydrates and little to no sodium, making it the best match for your healthy diet plan and counteracts constipation that pregnant women are experiencing.
If you want to give a twist on your water, you can add a squeeze of lemon or fruits for your daily Vitamin C requirements.
Useful Tips For A Healthy Pregnancy Diet Plan:
1. Avoid Salt:
The amount of salt in your diet needs to be monitored. Try to avoid too much salt when cooking at home, or if you are buying ready meals pay close attention to the nutritional values on the packaging.
2. Eliminate Procced Foods:
- Foods that have a high level of saturated fats should not form part of your diet.
- Try and search for healthier foods with no such fats.
- Also a lot of food can have little or no nutritional value, normally junk food.
- Sure this may be filling but you will get no benefit from these foods whatsoever.
3. Get Enough Vegetables:
- Ensure that you have plenty of vegetables in your diet plan.
- You can do this simply by serving a good portion of veggies with every meal.
- There are many different recipes for vegetables so you can keep it interesting too.
4. Vitamins:
- Ensuring that you have the correct amount of vitamins in your diet is essential.
- If you feel that your diet does not supply the required dosage then incorporate more foods that will.
- As an alternative option you could always take vitamin supplements, but be cautious and select vitamins that are suitable for pregnant women.
5. You do not have to change your diet radically,
or start to eat bizarre combinations, just be sensible. Instead of going for snacks or chips try going for some fruit or vegetable crudites instead.
6. Not all fats are Bad For You:
- In fact your baby actually needs some.
- Try and incorporate these healthy fats into your food intake when planning your meals.
7. Ensuring you get enough fruit in your diet is important.
- Fruit contains many of the essential vitamins and nutrients that you and your baby require.
- Try taking fruity snacks with you in your bag for when you are feeling peckish.
- These will be better for you than sweets or chocolate.
8. Eat Enough Whole Foods:
Try and increase the amount of whole foods that you eat. This is items such as beans, pulses and grains. There are many tasty recipes that use these ingredients and i am sure you will find something that you like.
9. Drink a Plenty of Water:
Water is one of the most important things you can have during your pregnancy. Your body must be hydrated at all times, so be sure to drink enough as recommended.
10. Embark On Crash Diet:
Now is definitely not the time to embark on crash diets. You will be putting some weight on due to the baby growing inside you, this is perfectly normal. If you are concerned about your weight then you should speak to a medical professional who will advise you on your options.
Not eating enough can be as harmful as eating too much. Remember eating the right foods that have a good nutritional value is the key factor. You may have to make some changes to your diet, but for the sake of your health and your baby’s then it has got to be worthwhile.
If you find this article useful, don’t forget to share it with your friends and family, as you might help someone in need. Thanks.
Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”
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