Foods That Must Be Included During Pregnancy
Pregnancy is a period when a woman needs a balanced diet which would fulfill the nutritional needs of a mother as well as of growing fetus. Good nutrition and a healthy lifestyle would ensure a healthy, full-term baby.
foods that must be included during pregnancy:
ALMONDS and WALNUTS:
Almonds are a rich source of vitamin E, magnesium, calcium, fiber, protein and essential fatty acids. Almonds should be soaked before consumption. Walnuts are rich sources of omega-3 fatty acids, which are required for brain development and also help to maintain a healthy heart.
5-8 almonds daily along with one walnut is recommended for pregnant woman.
Eggs are one of the most nutritious foods. They are very rich in nutrients like vitamin B12, iron, vitamin B6, vitamin D, healthy fats, proteins, calcium, and zinc. All these helps in overall growth and development of a fetus
One egg contains 7 gm of complete protein.
It is a plant-based gluten-free product, similar like a grain, which contains all the nine essential amino acids. It is rich in magnesium, B group vitamins including folic acid, fiber, iron, calcium, phosphorous and vitamin E.
Expectant mothers who are vegetarian can include quinoa in their diet as it is a source of complete protein. It should be consumed in cooked form, not in raw sprouted form. Can be eaten in as porridge or boiled and added to salads etc.
Beetroots are rich in iron, vitamin C, and folic acid which help to prevent anemia during pregnancy. They promote proper fetal development, a formation of red blood cells in the fetus and prevent neural tube defects.
One can boil and have them as salads or as part of the vegetable/lentil soups etc.
Ragi is a cereal or grain which is highly beneficial for pregnant mothers. It is a rich source of calcium, iron, folic acid, protein and complex, carbohydrates.
It helps in the formation of strong bones in developing a fetus. It also helps in reducing the risk of gestational diabetes. It helps in preventing constipation in the mothers. It also contains tryptophan which helps in better sleep during pregnancy.