Pregnancy is such a phase where a mother needs to take double nutrition. She has to take care of herself and the baby in her womb. Extra nourishment of up to 500 calories may be required during this time. Most of the women are unaware of the nutritious food they need to take when they are carrying. So, here is an article on top 20 foods to eat during pregnancy.
Check Out Our List And Maintain A Chart Of Diet To Get A Healthy Baby.
1. Broccoli-
We generally do not prefer to use this vegetable in our food unless it is very much required. But broccoli contains a natural amount of folic acid, vitamin a and c . Usually pregnant women are given supplements of folic acid in the form of tablets. But if you eat broccoli, it will be a natural source of folic acid. So next time when you visit super market do not forget to take broccoli in your cart.
2. Eggs And Apples-
make sure that you take at least one of these two in your breakfast every day. Eggs , as you all know is a good source of rich proteins. No other food can replace eggs in protein content. If you prefer eating egg, then this must be a part of your diet for sure. For vegetarians who do not prefer egg, they can go for a glass full of milk with an apple in the morning, with additional breakfast.
3. Orange Juice-
orange juice is a rich source of vitamin c. Vitamin c is required for proper functioning of the immune system. And good immunity will protect you from being prone to various diseases. So make a habit of drinking orange juice whenever you are taking snacks.
4. Dairy Products-
dairy products are a rich sources of proteins and calcium. They include yogurt, milk cheese, paneer etc. Calcium is required for bone development. Your lunch must include any of the dairy products. Cheese and paneer are tasty to eat and also nutritious so can be easily consumed. For people who are reluctant to take milk, can make flavoured milk shakes and add it in their diet chart.
5. Legumes-
they include peanuts, soybeans, chickpeas etc. They are excellent sources of iron folate (B9) ,calcium and proteins. You can simply use peanut butter as a sandwich spread or dry roast peanuts and consume when you have time.
6. Tomatoes-
tomatoes are rich source of Vitamins A and C along with sodium and potassium. They contain essential antioxidants and they also help to make bones stronger. Most of them like tomatoes as they are the most preferred vegetables.
7. Whole Grains-
they are generally cereals like wheat, oats, rice bran etc., which are a healthy sources of fibre, calcium and vitamin b6. These day number of cereal products are available in the market which are made of whole grains.
8. Potatoes-
they are rich sources of carbohydrates as vitamin a and c. Try to eat sweet potato which contains a good amount of beta carotene. This is converted into vitamin A . Potatoes are suggested by doctors for weight gain.
9. Chicken And Turkey-
these are rich sources of low fat proteins and a good source of iron. Pregnant women need a good amount of iron and protein, especially during the third trimester, hence you can simply go for this option if you want to improve your iron and protein content.
10. Fish-
fish is again an excellent source of non fat protein. Fish is rich is omega-3 fatty acids, which is in turn required for heart and brain development. It’s better to cook fish by boiling instead of frying.
11. Bananas-
they are rich sources of sodium and potassium. Pregnant women get exhausted very usually. So the best source to get rid of fatigue is by consuming a banana every day. They are quite easy to eat without much lengthy processes of cutting and peeling.
12. Dry Fruits-
simple and easy sources of energy by providing vitamins, proteins and fats required by the body are dry fruits. They are easy to carry along with you. They prevent anaemia and maintain proper cholesterol. They include almonds, raisins cashews and pistachios etc.
13. Dates-
dates are rich sources of vitamins and minerals like calcium, iron, phosphorus, sodium, potassium, magnesium etc. They provide a rich supplement immediately when you are running short of energy. Make sure that you eat at least eat two dates a day.
14. Bell Pepper-
which include green, red and yellow pepper are rich sources of calcium, vitamin a and c. They contain good amounts of phytochemicals and carotenoids which serve as antioxidants. They are also low in calories, so make a healthy diet for pregnant women.
15. Apricots-
apricots are good sources of vitamin a fibre, copper and dietary potassium. It also provides a good amount of iron which helps you to improve your haemoglobin content. Pomegranates are other such fruits which kick the haemoglobin content to higher levels.
16. Leafy Vegetables-
spinach and lettuce are most important leafy vegetables in pregnancy diet. They are rich sources of niacin, iron, Dietary Fiber, Protein all vitamins, including, a, c, e, k b6 v and many more. This alone can supplement your dietary requirements of a day.
17. Seafood-
they are rich sources of protein, vitamins and minerals, which supplement omega 3 fatty acids. Seafood is tasty and also good in nutrition value. They provid3e almost all essential nutrients to your body.
18. Figs-
figs are rich in natural sugars and are easily available in supermarkets. Figs are also easy to eat and contain good nutritional benefits. They contain good amount of potassium, calcium, iron , copper and all the vitamins needed. Try to consume a fig per day.
19. Berries-
they are good sources of water, carbohydrates and vitamin c. Berries also contain antioxidants and are also rich in fibre.
20. Water-
last but not the least water is the most essential component that a pregnant women need. Generally 12-13 glasses of water is essential for a pregnant lady. It helps in maintaining a good amount of liquid in the womb and keeps you away from dehydration.
Follow a diet plan during your pregnancy so that you can avoid any unnecessary complications further during your child birth.
