10 Best Foods To Eat During Pregnancy

10 Best Foods To Eat During Pregnancy

As a newly expecting mother are you experiencing those happy hunger pangs?

How about eating foods that aid your baby's physical and mental development so you give birth to your bonny and brainy bundle of joy?

To give your baby the healthiest start in life, you must plan a diet that reflects the perfect balance of:

• Proteins

• Vitamins & Minerals

• Complex Carbohydrates

• Unsaturated Fats

• Fibre & Fluids

Depending on your Body Mass Index (BMI), it is important to gain an optimal body weight of 9 to 13 Kgs all through your trimesters.

Here are 10 best foods to include in your pregnancy diet on your nine-month journey to motherhood:

Dairy Products

With a bonus of proteins like Casein and Whey, and minerals like Calcium, Phosphorus, B Vitamins, Magnesium, and Zinc, a glass of milk a day, one slice of processed cheese, or some homemade paneer curry will give you and your baby the wholesome nutrition you need. If you are lactose intolerant, your doctor may prescribe probiotic Greek yoghurt or your favourite plain lassi.

Fruits - Fresh & Dried

Bananas, oranges, lemons rich in Folic Acid prevent brain and spinal cord developmental abnormalities. Natural laxatives like Prunes and Dates contain the same amount of calories as fresh fruits and are equally beneficial. Doctors will usually advise one serving a day to limit the overdose of natural sugar found in these fruits.

Legumes

A healthy bowl of lentil curry or handsome quantities of peas, beans, chickpeas, soybeans included in your diet, or a handful of peanuts to munch every day can provide the much needed Vitamin B9, which reduces the risk of neural tube birth defects.

Berries

Berries are good eating as they hold both water and fibre but do not spike blood sugar levels. Seasonal choices like Strawberries, Mulberries (Shahtoot), Grapes, Blueberries, Gooseberries (Amla), Cape Gooseberries (Rashbari) help your baby get the best of healthy Carbohydrates, Vitamin C, and Antioxidants.

Nuts

Almonds, Walnuts, Macadamia Nuts, and Pistachios have an abundance of Vitamin E, Fibre, and Antioxidants that regulate blood pressure and sugar levels keeping your baby safe from conditions like preeclampsia. So don't forget to add a mouthful of crunch to your daily diet.

Leafy Green Vegetables

Your growing baby needs vitamin-filled green goodness too; think Spinach (Palak), Mustard (Sarso ka Saag), Fenugreek leaves (Methi Saag), and Water Spinach (Kalmi Saag). Apart from Broccoli, Lettuce, and Kale, these are cheaper and widely available and are often prescribed by doctors to ease pregnancy-induced constipation.

Whole Grains

Carbohydrate-rich whole grains like Brown Bread, Barley, Oats, and Brown Rice are packed with additional Fibre, B Vitamins, and the Magnesium you need to keep your energy levels up during pregnancy.

Eggs

Eggs contain Choline, which develops your baby’s brain and nervous system. Whether poached or curried to perfection, fried just right or only boiled you know you need an egg slipped into your breakfast, lunch or dinner.

Salmon

While other seafood is often contaminated with mercury and hence best avoided, Salmon is rich in Omega 3 Fatty Acids, which are needed for fetal brain, and eye development. Therefore, grilled Salmon may very well be your once a week dinner time delicacy. Sushi, however, should not be on your platter as raw fish and meat often contain germs; harmful bacteria and viruses that are responsible for food poisoning; a risk you can do without during these nine months.

Lean Meats

Well cooked lean meats and chicken provide high-quality protein and iron to reduce the risk of low birth weight that is often found in babies of anaemic mothers. They are especially important during the third semester.

Furthermore, make sure you drink about eight 10 ounces glasses of water a day to maintain your hydration level as all liquids and nutrients will be slurped up by your baby.

At Birth N Beyond, we see you through to a safe and joyful pregnancy. For specific questions or comprehensive advice, book a consultation here or call +91 9820967012/ 9819831377