Best Pregnancy diet to provide nutrients to you and baby
When we talk about the diet women should follow during pregnancy, moms-to-be have a full list prepared on their hands with lots and lots of information. There is lots of advice pouring out from everyone around them for maintaining a good pregnancy diet. While they are getting advice from all wise sources like elderly women, their parents, and new mommies it is very crucial for pregnant ladies to know what to eat and what to avoid.
What To Eat?
If you are concerned about what foods you should eat to keep you and your baby healthy while you are still pregnant, it’s completely normal and we are here to solve all your concerns. You should not worry much because no rocket science exists behind maintaining a healthy diet. It is actually easier than you think once you gain complete knowledge about all foods you should eat.
Maintaining good nutrition can help you and your baby maintain good health. A balanced meal plan can provide lots of:
- Complex Carbohydrates
- Healthy Fats
- Multivitamins and Minerals
- Fiber and Fluids
A healthy eating pattern for pregnancy contains a balance of all vitamins, minerals and nutrients. The difference is that during pregnancy your body needs higher amounts of all the vital nutrients to compensate for all the tasks that your body is performing to provide for the baby’s additional needs.
If you already have healthy eating habits it won’t be hard for you to make little changes and adjustments to ensure a healthy pregnancy.
And if you are starting from scratch on healthy eating during pregnancy there are various yummy and healthy options.
Balance And Variety
If you are pregnant then you need to consume 300 calories more everyday. As the old saying goes that you need to eat for two doesn’t mean you have to double up your meals. The key to a balanced diet is moderation, eating right and setting right goals for your calorie and nutrition intake.
Try to include more and more complex carbohydrates to maintain a healthy pregnancy diet.
Examples of foods include:
- Whole Grain Breads and Pasta
Your protein slowly and gradually keeps growing while you are pregnant. They are at peak during your third trimester.
To ensure that you fulfill the increasing protein needs of your body you should add protein rich food in your every meal.
Examples of high protein foods are:
- Nuts and Butter
- Fish and Chicken
- Greek Yogurt and Cheese
Try preparing some simple yet delicious protein rich meals and protein rich snacks.
Vegetables And Fruits
Vegetables are a rich source of nutrients that you and your growing fetus needs. Some of the important vitamins present in the vegetables and fruits are:
- Vitamins A and C
- Vitamin E and B
If you want to include more and more veggies in your diet but don’t want to be a full-rabbit. Then try to make veggie-based sauces and add vegetables to different dishes like smoothies, lasagnas, soups, etc.
Grains And Legumes
Whole grains and legumes including dried peas and beans and other healthy high carb foods like starchy vegetables and fruits should be on your menu every single day. They provide vitamins and trace minerals like zinc selenium and magnesium. These are full of iron and various B Vitamins like thiamin, folate and niacin.
Fiber is very helpful in keeping the digestion problem of your body at bay. Make sure to eat 20-35 grams of fiber every day in the form of veggies, fruits, legumes and whole grain.
Some tasty options you can try to increase your fiber intake:
- Nuts and Berries
- Chia Seeds
Staying hydrated is as important as staying nutritious. Fluids are the crucial part of any healthy dieting plan. In order to stay away from dehydration you should try to consume at least 2.4 liters of water every single day. Pregnant women need the extra fluid to support the production of atomic fluid.
If you are a coffee addict then try to limit the intake of caffeinated drinks.
Minerals You Need In Your Pregnancy Diet
Here are some of the most important minerals you should include in your pregnancy diet:
Including prenatal multivitamins in your diet will ensure that you and your baby get the basic requirement. Vitamin-packed and fresh foods full of nutrients when included in your pregnancy diet will give your baby the much required energy.