During pregnancy, eating for two might become the most stressful task to be carried out by every mother. It doesn’t matter even if you are gulping down tonne loads of vitamins and minerals, you might still continue worrying about all the insufficient food that you are yet to take, especially when you can’t satisfy your appetite. But you don’t have to get nervous about it. There are several methods to make sure that you and your baby is getting enough and adequate nutrients and supplements that will nurture you both further.
Make sure you eat lots of red, yellow, orange, green, purple and white fruits and vegetables so that your baby gets the adequate amount of nutrients. Not only for the baby, eating more veggies and fruits will compliment your health too. Each of the colour groups mentioned above supplies a wide range of vitamins and minerals. Expanding your taste spectrum will influence your kid’s recognition and acceptance of taste during the later stages of pregnancy and also during their developmental period. They will be able to taste the food through the amniotic fluid and hence exposing your kids to a variety of tastes during the right time plays a key role in developing their sense of taste.
To ensure the adequate dosage of fiber, vitamins and minerals, one should make sure they eat at least five portions a day. Vitamin A, C, K and also the inevitable folate, are found in abundance in Kale, spinach, Swiss Chard and similar green leafy vegetables. They are also proven to promote the health of the baby’s eye.
The most common source of high-quality protein is Meat. As you might already know, protein is the basic unit of every cell in our body; amino acid found in the protein in particular. Protein helps you maintain your body and will also contribute to the timely development of your kid. Another benefit of high- quality protein food is that they help you to keep your hunger under control by regulating your blood sugar level and that’s exactly why every pregnant mother should aim for three servings (75gms Approx.) of protein per day. High on iron, Lean meet will be an excellent option so that it would facilitate the development and maintenance of red blood cells of your kid. Go for lean meat especially the ones with the fats trimmed off. Due to the addition of Choline along with iron and surplus protein, beef and pork stand out among lean meat.
Try avoiding hot dogs or deli meats since they put forth small chances of bacterias like toxoplasma, salmonella, listeria, etc. getting transfused from the meat to your baby.
The cold water fish, Salmon, is rich in omega-3 essential fatty acids and high-quality protein. The fact that your body can’t produce them on its own, them metabolising fat-soluble vitamins such as A and E, reducing the risk of prenatal depression, critical in the development of the baby’s brain and eyes, makes these healthy fats more than essential. Unlike any other fish, Salmon is proven to have lesser amount if methylmercury, which can be harmful to the systematic development of your baby’s neural system.
It’s astonishing what you get in one egg for just around 90 calories. With an approximate supply of more than 12 vitamins and minerals, eggs contain heaps of value protein, which is fundamental for every pregnant woman. Eggs are additionally rich in choline, which advances your child’s general development and mental wellbeing while forestalling neural tube defects. Some eggs comprise omega-3 fats, which is very much essential for both mental and ophthalmic development. Healthy ladies with ordinary blood cholesterol can devour one to two eggs per day as part of their diet.
Among all the vegetables, Beans contain the most quantity of protein and fibre. To pick from, you have black beans, lentils, pinto beans, navy beans, chickpeas, etc. which are abundant in protein and now that you know how important protein is, during pregnancy, there is no need of further explanation but for fibres. Fibres might evolve as your new ally once you learn how important they are. During the later stages of pregnancy, the pace of your gastrointestinal tracts slows down which results in constipation or worse, haemorrhoids. Fibre can be of great help at this point of time since they are rich in nutrients, and they’ll help in relieving complications regarding your bowel. They are also proven to be a good source of iron, zinc, calcium and folate.
Wedged in with a lot of nutrients and minerals, nuts are a major source of manganese, copper, selenium, magnesium, zinc, potassium, and even vitamin E and calcium. The best part about this food is that they’ll make a very good on-the-go snack since they can be carried around with much ease. I should say there is nothing wrong in going nuts with nuts but also keep in mind that they are a surplus carrier of fat.
For ensuring the total health of your baby, utmost care is demanded by his skeletal development, and this is where dairy come into the picture. Dairy contains calcium in abundance, and it is essential for the healthy development of our baby’s bones, muscles and nervous system. One should aim for about 1200 mg of dairy every day (four servings approx.). So, to start with, Yoghurt can be a very good source of calcium as they are as good as milk and is also abundant in protein and folate. The presence of active culture in the yoghurt will also make sure that there are no yeast infections or anything of that sort.
Good news for all popcorn lovers! Popcorn is a whole grain, and that is what you need for the best supply of fibre and nutrients. What makes whole grain unique is that they contain phytonutrients, the lining unit of the cells which provide enough protection for the cells. From oatmeal to barley, There are lots of other whole grains out there.
Bread, pasta, rice and potatoes will top you off without including excessively numerous additional calories, so ensure you incorporate them in each supper.