Hey, So this is your first time. Right?
And you are nervous and confused with what to eat, that will benefit both you and your baby.
Probably you have heard it a lot : Eating healthy and nutritional food is very essential during pregnancy.
Yes it is true, a pregnant woman needs to take care of two lives at a time i.e herself and her baby so , it is very important that she eats the right food that is nutritional food.
What if you get the list of Best Foods to eat during pregnancy? Isn’t this will be helpful to you?
We all believe that pregnancy is one of the happiest phases in a woman’s life but it can have its own set of physical and mental stress on women.
Women during their pregnancy need to ensure that their diet provides enough nutrients and energy for the baby
to grow perfectly.
And they also need to make sure that her body is healthy enough to deal with the changes that are occuring during pregnancy.
During this time, your body needs extra nutrients and extra energy to maintain the baby’s health.
In fact, you need to add 400-500 extra calories each day in your diet during the 2nd and 3rd trimester in comparison to the 1st trimester.
We all have heard this also many times that women gained fat during their pregnancy so the reason is poor dietary choice, it also increases the chances of complications while giving the birth to the baby.
Inshort, your decision of choosing the right food i.e healthy and nutritional food will ensure that you and your fetus, both stay healthy.
Healthy food also helps you to lose weight easily after you give birth if in case you gain some weight.
So, just for you we have made a list of 21 health and nutritional food that you can eat during your pregnancy:
1. Dairy Product
First and the most important food women should have during their pregnancy is dairy products. Yes, it’s consumption is very important.
It helps you to meet requirements of proteins and calcium which is essential for the growth of your baby.
Drink minimum 1 glass of milk daily and consume more paneer, yoghurt and desi ghee to keep your baby healthy.
Legumes are a group of food which includes dry pulses(lentils), soybeans, peas, beans, peanuts and chickpeas.
And, also they are an excellent source of plant-based protein, fibre, calcium and irons and all this is very important for a pregnant woman and for the baby inside her.
Also this will ensure that the baby will be born healthy and stay protected from many diseases and infections even in future i.e after the birth.
We all know that nuts have their own health benefits.
They are delicious and full of healthy fats, which is the reason they are an ideal choice for snacking during the pregnancy period.
Of all the nuts, almonds are very important as they help in boosting the brain which is crucial for the development of the baby.
4. Leafy vegetables
Leafy vegetables also known as green vegetables are nutrient-rich and as we all know they can help in protecting the body against a lot of disease and infections.
They are best to add in the pregnant women’s diet as they are a rich source of protein, fibre, folate, vitamin and potassium.
We all know oats have their own health benefits.
The intake of carbohydrates is necessary for all of us and especially for pregnant women as it can provide the instant energy to perform daily routine tasks without much tiredness.
You can have oatmeal for breakfast as it is a good source of carbs, selenium, vitamin B, phosphorus and calcium.
Inshort it is the best food for women to eat during pregnancy.
Figs are also considered as best fruit to eat during pregnancy.
Figs provide is a great source of nutrients like calcium, fiber, iron, potassium and zinc.
This fruit is considered as one of the oldest cultivated fruit back to around 5000 B.C.
7. Orange juice
All juices are good for the body but orange juice has its own health benefits for pregnant women.
It can fill you up with potassium, folate and of course, vitamin C.
It can also provide your baby with necessary nutrients which will further protect your baby from various types of birth defects.
Vitamin C helps your baby’s ability to absorb iron in the body.
Make it a part of your breakfast and have one glass of it daily.
8. Sweet potatoes
For the growth of cells and tissue inside the body Vitamin A is very essential.
Sweet potatoes are a very good source of beta-carotene, which is further converted into Vitamin A inside the human body.
Vitamin A also helps in boosting the immunity and improving the eye vision.
So eating more sweet potatoes is good for the body and health of both mother and the unborn baby.
Bananas are also a good addition for your pregnancy diet.
They are the great source of folic acid, potassium, calcium and vitamin B6.
Also they are rich in antioxidants and they help in boosting energy.
So, make a habit of eating 1-2 bananas daily during your pregnancy.
10. Green and red peppers
They are a good source of vitamin A, vitamin C and folic acid.
Add this to your pizzas or else you can have them raw as a snack.
Though berries are tiny but they hold a lot of goodness in their tiny packages like healthy carbs, water, fiber, antioxidants and Vitamin C.
As berries have relatively low glycemic index value, so they are less cause for a major spike in blood pressure.
Strawberries, blueberries, raspberries and goji berries are the best to eat during pregnancy.
12. Whole grains
Whole grains are packed with nutrients like vitamins, fiber and plant compounds.
Whole grains like oats and quinoa, also contain an essential amount of protein in it.
Eat brown bread instead of white bread.
Avocados contain fats, folate and potassium because of this it is the best food to eat during pregnancy.
They’re also high in fiber, Vitamin B, Vitamin K, copper, potassium, Vitamin C and Vitamin E and this is the reason they are best for both mother and the baby.
The fact is that during pregnancy the blood volume increases by about 45 percent. So, pregnant women need to stay hydrated.
General guidelines say that pregnant women should drink 2.3 liter of water daily. The amount may vary from person to person.
Increasing water intake may also help in reducing risk of urinary tract infection as this is common during pregnancy.
So make a habit of keeping one water bottle by your side whole, so that it reminds you to drink all the time.
Soybeans pods are a tasty source of vegetarian protein.
Also they are rich in other important nutrients which is good for the health and body of pregnant women.
Carrots are also a healthy vegetable to be eaten during pregnancy.
Their bright color means that they are crammed with beta-carotene, which is converted into vitamin A by body itself.
And the nutrients in carrots help in developing eyes, skin and other organs of the baby.
If you get bored of eating veggies like carrot and pepper then don’t worry there is one more thing that you will love to eat. Yes, Mangoes.
Mangoes are also a great source of Vitamin A and Vitamin C.
Green vegetables are always a good choice, particularly for women during pregnancy.
Kale is a great source of iron, calcium, fiber, folate and vitamins like A, E, K.
If you haven’t eaten quinoa yet then you should add this to your menu at least for the pregnancy period.
It provides energy in various forms like protein, fiber, calcium, potassium and zinc.
20. Tomato-vegetable juice
Juice is always a good choice for the body whether it is fruit juice or vegetable juice.
Tomatoes are a great source of vitamin A and C. but, the juice is high in sodium so try to limit this to 1 glass a day and not more than that.
Yes, you read it right pizza is also a healthy choice just make sure that you eat whole wheat crust pizza.
Main nutrients in pizza are calcium, protein and vitamins.
Try to add a lot of veggies to your pizza like peppers, tomato, corn or any else of your choice, skip the pepperoni and sausage.
Pregnant women need to ensure that their diet provides enough nutrients to the baby. So, avoid fasting during pregnancy and drink maximum amounts of water and take care of yourself and try to remain positive.
I hope you all are good and healthy. Here in this blog I have shared the list of 21 best foods to eat during pregnancy with their health benefits for both mother and baby. Pregnancy is a very important phase in women’s lives so you must eat all the healthy and nutritious food during this period.