A healthy diet during pregnancy is beneficial for you and your baby’s health. During pregnancy, you have to increase the intake of the food. According to the research article published on Science Direct, pregnant women have to consume 300 more calories per day.
Consuming more calories does not mean you have to eat unhealthy food because, in the future, it will lead to health-related severe problems for your little one. Therefore eating healthy is the real deal.
What are the healthy food options that are best for pregnant women?
To find an answer to this question, when I visited the best gynecologists in Peshawar and got a healthy diet plan that is beneficial throughout pregnancy.
7 Healthy Foods That Are Best During Pregnancy
A healthy diet must include carbs, protein, vegetables, grains, fiber, fat, salt, and fluids. All of these elements aid in better health of the baby and mother.
1. Complex Carbs
Complex carbs, aka complex carbohydrates, are the first element you should add to your daily meal plan. Such carbs help lose weight, decreasing nausea, and easing constipation. It also helps manage blood sugar, and therefore, people who are having type 2 diabetes also consume complex carbs daily.
The rich sources of complex carbs are whole grain bread, pasta, vegetables, beans, and legumes.
During the third trimester of pregnancy, you need to eat more protein. Ordinarily, pregnant women need 70 to 100 grams of protein daily, and it also depends on the total body weight. Protein helps repair new and damaged tissue, and it also aids in the development of enzymes and hormones.
Beef, chicken, eggs, nuts, seeds, fish, beans, yogurt, and cheese are the perfect protein source.
3. Fruits And Vegetables
Healthy plus organic fruits and vegetables are essential for the excellent health of your child. Your baby needs multiple nutrients like beta-carotene, fiber, riboflavin, folic acid, calcium, trace minerals, vitamins A, B, E, and C for proper growth. Therefore you have to eat foods that are rich in such nutrients.
4. Grains And Legumes
Grains and legumes are rich sources of vitamin B, fiber, and protein. Vitamin B protects your child from any congenital disabilities. Beside vitamin B, all other nutrients are also crucial for the growth of your baby. Dried peas, beans, fruit, and starchy vegetables are important sources of such nutrients.
5. Fiber & Fats
During pregnancy, fibers help control weight, prevent constipation and heart-related problems. It also protects your child from any allergy in the future. Besides fiber, fats also play an essential role in the development of your baby. Fats aid in the growth of the brain and eye of your little one. Moreover, it prevents the low birth weight and preterm birth.
The rich sources of fiber are oats, nuts, avocados, chia seeds, and berries. You can eat food like walnuts, avocado, pumpkin, sunflower seeds, chia seeds, flaxseed, fatty fish, and olive oil for gaining fats.
Salt is an essential element during pregnancy. It maintains and increases the body’s blood volume, which is necessary for the development of the baby. Consuming salty food during pregnancy does not mean you have to eat fast food. Consult with your doctor to decide the best salty food for you.
Fluids are also crucial for your body. You have to avoid unhealthy liquids like alcohol, coffee, and sugary drinks. Alcohol is harmful during pregnancy and may lead to miscarriage and other health-related issues for your little one. Coffee, on the other hand, causes low birth weight and miscarriage. Therefore, doctors also advised new mothers to limit coffee to 200mg or less per day.
Therefore, you have to replace such drinks with water. Drink at least 2 liters of water for keeping yourself hydrated, and it will also protect you from urinary tract infection.
What you eat during pregnancy will also affect the health of your child. Therefore you have to choose between healthy and unhealthy food. Eat all of the food mentioned above for the better health of your baby. If you are allergic to any item mentioned above, don’t consume it and consult with your doctor before using it.