The Complete List Of Must-Have Foods During Pregnancy

A healthy diet during pregnancy is the key to having a healthy baby. Here is a list of 10 essential foods to eat during pregnancy that you must include in your diet as a mum-to-be:

Food To Eat During Pregnancy

1. Whole Grains: –

Close unrefined grains as these contain fibre, protein and B vitamins. They are instrumental in developing every part of your baby. Contrary to popular belief, they do not cause weight gain if consumed in the right quality. Whole wheat, oats, nachni, jowar, bajra, are all great choices.

2. Vegetables: –

Pack in as many colours as you can as these will provide vital nutrients to sustain the pregnancy diet. You can eat vegetables as fillers and in-between snacks when you are hungry.

3. Fruits: –

Eat fresh, seasonal fruits only. Avoid making fruit juices as you will end up losing the fibre value. Fruits can also help satisfy a sweet craving.

4. Egg: –

Eggs are considered a complete protein and a great way to start your day. Include eggs (mainly whites) in your daily breakfast.

5. Lentils: –

Lentils are a rich source of proteins for vegetarians and can also provide iron. Proteins are considered the building block of life and are essential for the cell formation of your baby.

6. Nuts: –

Consume a fistful of nuts every day as they are a source of proteins and other vital nutrients. They can be easily carried in your bag to use as an in-between snack.

7. Seeds: –

Have a mix of seeds every day and ensure you take a tablespoon of flax seeds. Flax seeds are a rich source of omega 3 fatty acids, the essential nutrient required for a baby’s brain development.

8. Milk: –

Milk and milk products provide proteins and calcium, and they aid in the healthy development of your baby’s bones, teeth and muscles. Pregnant moms do not need the full cream variety. Choose Skimmed or toned milk as this provides all the nutrients without the weight gain.

9. Fats: –

Fats are essential for the body to absorb fat-soluble vitamins and lubricate the joints. Our body needs this in minimal quantities, and 2-3 tablespoons of unsaturated fats such as olive oil, flaxseed oil, and rice bran oil every day are sufficient to meet the requirements.

10. Water: –

This, perhaps, is the most vital as it aids in absorbing all other nutrients. Adequate water intake prevents dehydration which is one of the leading causes of pre-term constrictions in a pregnant mother. Consume 8-10 glasses every day.

Important Reminders During Pregnancy Diet

• You should take prenatal vitamins.
• Exercise regularly.
• Make a birth strategy.
• Make an effort to educate oneself.
• Switch up your tasks (avoid harsh or toxic cleaners, heavy lifting)
• Keep tabs on your weight growth (average weight gain is 25-35 pounds)
• Put on some comfortable sneakers.
• Consume folate-rich foods (lentils, asparagus, oranges, fortified cereals)

Take Nutritionist Advice

Most nutritionists in India recommend consuming a wide range of fruits, vegetables, whole grains, fat-free or low-fat dairy products, and protein-rich meals during a pregnancy diet. They also guide you to reduce the amount of added sugars, saturated fats, and sodium in your diet during pregnancy by choosing foods and beverages with fewer added sugars, saturated fats, and sodium (salt). And refined grains and carbohydrates, which may be found in cookies, white bread, and other snack items, should also be avoided.

Takeaway

Keep in mind to avoid extra calories from added sweets and solid fats, leading to unhealthy weight gain, so avoid them. Avocados, almonds, seeds, and vegetable oils like canola and olive oil are good sources of healthy fats. Soft drinks, sweets, and fried meals should all be avoided. Start following these best pregnancy nutrition tips and stay healthy during your pregnancy. 

To read about what not to eat during pregnancy,  click here.

#pregnancymustknow

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