Are you expecting a baby? What can be a better moment than this? Having a baby inside you simply means that you need to care of yourself and the innocent soul inside you for the complete 9 months. So, the first step towards that caring journey begins with following a healthy, balanced, safe and nutritious pregnancy diet. Let’s read here the dos and don’ts of a healthy pregnancy diet, what to eat and what not to during the pregnancy period.
Never skip your breakfast
Try having breakfast cereals with some fruits. The fortified cereals are there with nutrients like calcium and iron. Also, in case you face morning sickness, begin your day with hundred percent whole grain breads and eat some food later.
There are a number of positive points to maintain a vegetarian diet. For example, the proteins are simpler to be digested and are easier on kidneys. Being vegetarian during pregnancy can also help keep the problem of tooth decay at bay. Further, eating vegetarian diet lowers down the risk of facing obesity, heart disease, constipation, diabetes, hypertension, gallstones and cancer.
Opt for healthy snacks
During pregnancy, it is better to choose the healthy snacks like fat free or low fat yogurt with fruits, fat free cheese along with whole grain crackers.
Calcium intake is important
Had your daily share of milk? You should actually include milk in your regular diet during pregnancy or can even include calcium rich foods in your diet. This is because calcium is great for the baby and even for you. It will help to develop the baby bones and even keep you away from osteoporosis.
More to pregnancy diet
Always limit your intake of caffeine during pregnancy and avoid alcohol at all costs. You can take decaffeinated tea or coffee at times and drink seltzer or water rather than fizzy sodas. Even the lacto-ovo veggie diet can help you get all required nutrients that you need for yourself and the baby. On the other side, a true vegan who avoids all the animal products will require taking supplements like iron and B12 and may even have to take vitamin D, zinc and calcium.
More so, fat is required for proper growth and development of the baby’s brain and nervous system. It even serves to be a good source of healthy energy and helps to transport the vitamins all through the body. You can get healthy fats in items like avocados, safflower oil, canola oil, sunflower oil, salmon, olive oil and nuts.
As the body doesn’t store the Vitamin C inside it, you will require fresh supply of it every day to help in boosting the development of the baby and keep your own immune system working. Most of the vitamin C items are easy to find and can fit in your daily diet without any hassle. These food items include mango, pineapple, grapes, watermelon, papaya, grapefruit, berries, kiwi, orange and melon. Talking about the Vitamin C rich vegetables, they are tomatoes, cabbage, spinach, cauliflower, broccoli, bell peppers and asparagus.
Intake of Iron rich foods is crucial
Your body works overtime during pregnancy in order to generate sufficient amount of blood cells so as to make the baby, which simply means that you need to have iron foods big time. There are a number of iron rich foods that you can include in your diet like beef, sardines, soy products, quinoa, lentils, dried and cooked beans, green leafy veggies like turnip greens, spinach, then dried fruits and many more.
Fluids, fluids, fluids
You need to know that one third of your weight gain can actually be chalked up to the fluids. With increasing levels of fluid, you will need to drink up. On the positive side of hydration, extra fluid helps to get rid of waste products and toxins, keeps swelling under control and even prevents constipation along with reducing the threat of urinary tract infections. You even need to keep in mind that you are not the only person who is in need of fluids, there are some fluids that flow to the fetus, offering nutrients for building the body cells as well as permitting the baby to excrete waste easily.
So, with these healthy tips and advice, you can follow a balanced pregnancy diet and keep yourself and the baby comfortable and healthy.