Quick Tips on Healthy Pregnancy Diet

Pregnancy demands a healthy and nutritious diet. Expecting moms have to ensure that their daily diet provides adequate nutrients and energy to the baby and also her own body.

The baby needs the right balance of food items that encourage proper growth and development whereas the mother needs enough calories and energy to be healthy and deal with the body changes due to pregnancy.

A healthy pregnancy diet is a combination of essential ingredients necessary to fulfill the baby’s growth and development needs and the mother’s body demands. This involves the right balance of different categories of food providing adequate proteins, carbohydrates, fats, fruits, vitamins, minerals, and more.

10 essential nutrients for a healthy pregnancy diet are as follows:

Carbohydrates
Proteins
Vitamins and Minerals
Healthy Fat
Fiber
Fluids
Iron
Calcium
Omega 3 Fatty acids
Folic Acid and Zinc

Carbohydrates

Whole grains are packed with complex carbohydrates, fiber, vitamins, and plant compounds.
Prefer grains like brown rice, oats, quinoa, wheat, and barley instead of white bread, pasta, and white rice.
Whole grains, like quinoa and oats, contain some amount of protein, Vitamin B, and magnesium.

Proteins

Legumes are super sources of proteins, folate, fiber, iron, and many other nutrients. Lentils can be used in multiple forms and form a great part of the daily meal.
Lean meat is a good source of high-quality protein.

Vitamins, Minerals & Fiber

Following food items are a great source of vitamins, minerals, and fiber.

Broccoli and leafy greens contain most of the nutrients along with high fiber, which may help prevent or treat constipation.
Berries contain water, carbohydrates, vitamin C, fiber, vitamins, minerals, and antioxidants.
Sweet potatoes are an excellent source of beta carotene (Vitamin A) Vitamin A is important for the growth and development at the cellular level in your growing baby.
Dried fruits are nutrient-dense food. Just make sure to limit your portions.
Whole eggs are incredibly nutritious and a great way to increase your overall nutrient intake. They also contain choline, an essential nutrient for bay’s brain health and development.

Healthy Fat

Monounsaturated oils and oils containing omega-3 fatty acids are best for pregnancy.

Foods high in monounsaturated fats include olive oil, peanut oil, sunflower oil, sesame oil, and canola oil.

Fluids

Drinking water is important as your blood volume increases during pregnancy. Adequate hydration may also help prevent constipation and urinary tract infections and maintain the fluid around the baby.

Iron

Iron is an essential mineral required during pregnancy as the blood volume is increasing and iron is used by red blood cells as a part of hemoglobin.

Foods rich in iron are tofu, lentils, dried peas and beans, green vegetables such as broccoli, nuts, dried fruits such as apricots, eggs, and seeds such as sunflower seeds.
Pairing these foods with vitamin C-rich food such as oranges or bell peppers helps in iron absorption.
Food that inhibits iron absorption are tannin and calcium-rich food and it is recommended that these foods should not be consumed with iron-rich food or with iron supplements.

Calcium

Dairy products are considered the best dietary source of calcium. Dairy products also provides high amounts of phosphorus, vitamin B, magnesium, zinc, and high-quality protein like casein and whey.

Dairy products include milk, yogurt, smoothies, paneer, tofu, buttermilk. Greek yogurt contains more calcium as compared to normal curd.
Other plant-based foods rich in calcium are whole grains, fruits (oranges and berries), green vegetables, nuts (almonds, brazil nuts), and seeds (chia, flax, and sesame seeds)

Omega 3 Fatty acids

There are three main types of omega-3 fatty acids called ALA, DHA, and EPA.

Plant-based omega 3 rich foods are rich in ALA and include nuts (walnuts, granola), seeds (chia, flax), soyabean oil,
Fish, fish oils, and cod liver oil are omega 3 rich foods high in DHA and EPA. Fish like Salmon are important for brain and eye development in your growing baby. It’s also a natural source of vitamin D.
Omega-3 supplements may be considered.

Folic Acid and Zinc

Folic Acid, also known as vitamin B9 is the most important baby-making nutrient. It promotes proper fetal growth and development reducing the risk of birth defects

Folic acid-rich foods are dark leafy vegetables, legumes(lentils, peas, and beans), broccoli, beetroot, oranges, banana, seeds(flax seeds), and Nuts.
Zinc is a trace element that plays an important role in a baby’s growth, development, and biological functions. Zinc is important for the development of the fetus.
The best sources of zinc are chicken, meat, fish, dairy products, beans, peanut butter, nuts, sunflower seeds, rice, pasta, cereals, eggs, lentils, and tofu.

Quick Tips on Healthy Pregnancy Diet

Quick Tips on Healthy Pregnancy Diet

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