Motherhood is by far the most cherishing experience in a woman’s life, but little do we know that it changes not just a women’s lifestyle but also what she eats during these special months of her life.
It is extremely important to eat hygienic, healthy, and nutritional food for the healthy development of your baby and maintain your overall health. Your food indeed plays an important role while you are pregnant.
Because it is not just important to eat food but it is also crucial that you intake sufficient nutrients. Your diet plan will definitely change, as you may have to have some additional calories too.
Remember by eating we mean the right food in the right proportion, as you should not gain too much fat while you are pregnant. To have a healthy fetus and a smooth pregnancy you need to intake the below 10 must-have food.
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Play the Hide and Seed Game
Consuming healthy seeds make your diet a complete package, while you may have your regular breakfast, lunch and dinner do not forget to add these few seeds to your meals. Add Chia and flax seeds to your food platter so that you get an abundance of Omega-3 fatty acids.
Try cooking your food in flaxseed oil, canola oil, and soy oil. If you are a non-vegetarian then have Salmon or fish cod oil.
Yogurt contains slightly more calcium as compared to milk, so you can anytime choose curd or yogurt over a glass of milk. It has protein, B vitamins, and zinc.
Calcium deficiency is the last thing you should face during pregnancy; your baby needs calcium for proper weight. It also helps in avoiding the risk of preterm delivery.
If your calcium count comes down, your baby will take calcium from your bones, putting you at greater risk for osteoporosis later on in life. Hence, yogurt is a superfood for expecting mothers.
Beans, Pulses, and Legumes
These food options work well with vegan, vegetarian, and non-vegetarian expecting mothers. Rich in fibre and folic acid, beans keep your digestive system well and help in keeping the pregnancy constipation at bay.
Folic acid promotes the healthy growth of your baby’s which is vital to the brain and nervous system. So, try having lentils soup or make tasty hummus and have it during your pregnancy days.
Try Brown Rice
It takes no rocket science to understand that brown rice is a much healthier option as compared to white rice. Brown rice is great for energy as it contains many minerals including manganese, potassium, magnesium, and B-vitamins. It keeps you full for longer so that you do not crave unhealthy snacks.
So, have your usual salad, sizzlers, etc with boiled brown rice.
Note: The cooking time for brown rice is slightly high as compared to white rice.
Green Leafy Veggies
Green leafy vegetables are a safe and healthy way to get a high amount of iron and other minerals. Green leafy veggies like Asparagus, Broccoli, Spinach or Kale serve up folate, iron, vitamin C, calcium, vitamin A, vitamin E, vitamin K, and fibre.
You can add Spinach or Kale paste to your pesto pasta recipes to get ample amounts of nutrition without compromising on the taste factor. These superfoods will keep you and your baby high on health quotients.
Don’t Quit Lean Meat
Time to explore some nutrition, which is necessary for expecting mothers. Your favourite chicken recipes can safely get included in your pregnancy food routine.
Your body needs too much protein for the healthy growth of your baby within the fetus. You can toss it up for a grilled chicken recipe with some veggies and some herbs for seasoning.
Eggs are the cheapest and most healthiest food on this planet. Eggs contain huge amounts of all essential amino acids meaning they contain plenty of protein, this is important for the growth and development of your baby.
Eggs also contain Vitamin D for healthy bone development. However, do not have raw eggs make a poach version or scramble it with some veggies and herbs.
Okay! So it’s not a food but it’s important to know how much and when you should have water while you are expecting to deliver a baby soon. You have to drink at least 8-10 glasses of water to stay hydrated.
It helps to deliver nutrients to your baby for developing new cells and keeps constipation at bay. It can also help in keeping off early labour chances. Detoxify your body!
Small yet mighty nuts contain a lot of important nutrition like magnesium, zinc, potassium, and vitamin E, along with protein, fibre, and healthy fats.
It could be the best way to indulge in healthy snacks instead of indulging in fried foods and processed foods; you can take a handful of nuts like almonds, walnuts, and apricots.
Ginger & Honey
As an expecting mother, you may experience nausea and sickness, which is very common and to combat this you can suck honey and lemon. You can also have a lemon and ginger drink, as it will help you stay refreshed and boost immunity as well.
Hope you have now understood what your body needs while you are expecting a baby and how to manage your snack cravings in a healthy way and get optimum nutrition.
The above-mentioned food helps you while you are preparing for delivering your baby. You however need to check with your Doctor for checking allergies or if you are going through a complicated pregnancy with your Gynaecologist.
You can however have all the above food to make sure you go through a smooth pregnancy.