Nutritional and a healthy diet during pregnancy, play a vital role in the development and growth of the baby. Therefore, it is very important for women to care for themselves during their pregnancy. When we are talking about care, diet, and nutrition during pregnancy, then the food we eat take special prominence.
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Pregnant women are supposed to eat for themselves as well as for their babies in order to take special care of the nutritional requirements of both. Here we will discuss the best foods need to include in your diet during the pregnancy. So, Now you should start eating healthy and avoid junk foods, tobacco, and alcohol.
Foods to Include in Diet During the Pregnancy
1. Dairy products
All dairy products are a great source of vitamin D, calcium, healthy fats, protein, and folic acid. So, include milk, yogurt, and hard cheese in your diet during pregnancy.
2. Folate-rich Foods
Folic acid or folate is compulsory for the proper development of the baby’s neural tube, later on, it develops into the brain and spinal cord. It is important to include folate-rich foods in your diet even if you are taking folic acid as a supplement. Some folate-rich foods are dark green leafy vegetables like spinach and kale, asparagus, beans, citrus fruits, peas, avocado, brussels sprouts, lentils, and okra.
3. Whole Grains
Whole-grains are the best source of dietary fiber, vitamin B-complex, carbohydrates, and minerals like magnesium, iron, and selenium. These are vital for your baby’s healthy growth and development. Examples of whole grains are brown rice, barley, buckwheat, bulgur wheat, millets, and oatmeal.
4. Eggs and Poultry
Eggs are one of the best source of proteins, vitamins A, B2, B5, B6, B12, D, E, and K, and minerals like selenium, phosphorous, zinc and calcium. Poultry is also an excellent source of proteins. So include eggs and poultry meat in your diet during pregnancy, it will help in the healthy development of the fetus.
Fruits are the rich source of minerals, vitamins, and antioxidants, which are very essential for the growth of your baby. So include fruits like muskmelon, avocados, pomegranate, bananas, guava, oranges, sweet limes, strawberries, and apples in your diet during pregnancy.
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Eating plenty of colorful vegetables will provide you with a wide range of nutrients which are necessary for your baby,s growth. Example of some healthy vegetables are broccoli, kale, spinach, carrots, pumpkin, sweet potatoes, tomatoes, bell peppers, corn, drumstick, eggplant, cabbage, etc.
7. Seeds and Nuts
Seeds and nuts are excellent sources of vitamins, healthy fats, proteins, minerals, flavonoids, and dietary fiber. Make sure you eat these items regularly in throughout your pregnancy for a healthy baby.
Fish is the best example of a low-fat, high-quality protein. It also contains a good amount of omega-3 fatty acids, vitamins B2, D, and E, and essential minerals like calcium, potassium, iodine, zinc, magnesium, and phosphorous.
Meat contains proteins, B vitamins, zinc, and iron. It is good for you and the baby if you include lean meats in your diet during pregnancy. However, it is better to avoid undercooked meats and pork.
Here, we discussed the best foods for diet during pregnancy. Include these foods in your diet throughout the pregnancy, it will help you and your baby to develop better health and growth. But, while during pregnancy, it is recommended to consult your gynecologist before making any changes in your diet or lifestyle, she will suggest you whatever is good according to your and your baby health.
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