What to eat during pregnancy

As a mother to-be you have to live double lives altogether; one for yourself and another for your baby in the womb. Your meal is the best care for both, so you must know what to eat during pregnancy to ensure a good health of your baby.

what to eat during pregnancy

There is a long list of do’s and don’ts prescribed for the pregnant women. Almost every expert or gynecologist has one common advice for those ladies that ‘’don’t compromise with the diet’’ apart from regular checkups and medications. The ingredients of the diet during pregnancy include a number of nutritious items in order to ensure the well-being of the unborn baby. On the other hand, poor diets before pregnancy could force premature birth or the birth of unhealthy baby.

Many people carry a misconception that taking an extra meal is essential during pregnancy, while the reality is only the addition of 300 calories in those 9 months can do the magic, while more than that could encourage extra weight gain that’s not good for the fetus. For the first six months of pregnancy, you have to take about 2,000 calories a day, and the last three months make it at least 2,200 calories a day. Here are some specific food items that answer what to eat during pregnancy so have a look at it and try to consume them honestly.

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The fiber-rich oatmeal is filled with some essential minerals like copper and iron all that needed for the healthy pregnancy. Moreover, oatmeal helps combat the pregnancy-related issues like nausea, cramp and digestion, so make it a regular component of your diet.

Spinach is an excellent source of different pregnancy nutrients, such as iron, vitamin A & C, folic acid, fiber and many other antioxidant properties that are very important to protect the unborn baby from several chronic diseases. Specifically the iron found in spinach has the capacity to compensate the loss of a woman during pregnancy and reduce the risk of anemia and nausea.

Incorporate more beans, pulses and legumes provide the much-needed supplement to your growing baby and to avoid pregnancy-induced weakness. Beans are a natural part of your diet during pregnancy as their key nutrients like zinc, folate, iron and calcium are hard to replace with any other edibles.

The need of omega-3 fatty acids has to be fulfilled by the fish. Some specific fish like mackerel, herring, salmon and sardines are packed with the powerful nutrients including omega-3 fatty acids that reduce the level of mercury and other harmful compounds and minerals affecting the growth of the baby. If you wonder what to eat during pregnancy, then take the fish route to acquire those important nutrients.

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Fruits and berries
Want to ensure the good health of your unborn baby, then don’t forget to add fruits and berries to your daily meals. Different fruits supply different elements needed for the well-being of the baby as well as mother to-be. For example, vitamin C boosts the immune system; B vitamins prevent morning sickness, while vitamin C is required to regulate the healthy immune system. Avocados can optimally fulfill the needs of foods. Similarly, blackberries, raspberries and blueberries are potent with folate, vitamin C, fiber and minerals take care of both mother and baby.

Dairy products
Dairy products are a good source of calcium, a crucial element badly needed in the diet during pregnancy. The essential components found in the milk, such as vitamin A & D and protein are important for the development of all unborn and newborn babies. Similarly, the low-fat yogurt has folic acid, calcium and vitamin D along with microflora probiotics that are vital for the well-being of your baby.

Pregnancy demands something extra, something delicious, and nuts are very good to satiating your appetite while assuring good development of your infant. There is a wealth of nutritious elements, including omega-3 and minerals like iron, zinc, magnesium, potassium, copper and selenium available in the nuts to take care of both the lives,

Those who are expecting their first baby, but unaware of what to eat during pregnancy can simply include eggs in the breakfast menu. A versatile food source, egg supplies protein, amino acids, omega-3 fatty acids, vitamins and minerals for the benefit of your baby. Moreover, eggs are known to encourage the development of brain and good eye vision of the baby, but don’t take uncooked or raw eggs as they can harm the baby in the womb.

The importance of carrots for the pregnant women is unmatched. This particular vegetable ensures proper formation of bones, skin, face, teeth and limbs of the unborn baby. Carrot is rich-in vitamin B & C as well as a good amount of fiber that can relieve women from some pregnancy-related problems. The nutritious properties of carrot make it one of the essential part of diet during pregnancy that you must keep.

Overall, the pregnancy multivitamin and minerals, such as folic acid, vitamin D, iron and calcium, vitamin C, D, B, B6, B12 and E, potassium, iodine, and zinc highly required to deliver a healthy and mature baby. Even if you are confused over so many options then take the help of a dietician to know what to eat during pregnancy. Remember you must not be reckless or ignorant about the nutritious substances; otherwise your dream for delivering a healthy baby may not come true.

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Amelia Smith

Nutritionist, herbalist, health and medicine writer and yoga enthusiast, Amelia Smith, is a professional in the health, nutrition and diet industry.

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