The key to a healthy pregnancy is eating right!
Pregnancy can be a time of immense joy and intense confusion. Everyone from your mom to maid and random aunties have advice to give, well-intentioned, but all often contradictory! Phew! What should you do then? Irrespective of what who says about what you should eat during pregnancy, it is clear that you need to get on a nutrient-rich diet, to ensure you have a smooth pregnancy and a healthy baby. Here are science-backed, must-have foods, that no aunty or no doctor will ask you to refrain from!
No day should go without dairy. Rich in vitamin B complex, calcium, magnesium, zinc and phosphorus, they are a must for your growing baby. For vegetarians, it is one of the richest sources of high quality protein- whey and casein. Milk, yogurt, cheese, cottage cheese, buttermilk, have it in any form! Yogurt, buttermilk also act as probiotics and will give you better digestive health during pregnancy.
Dried Fruits and Nuts
Packed with a whole lot of vitamin K, iron, folate, potassium and fiber, dried fruits will not just replenish your nutrient stores, they will relieve constipation and facilitate dilation at the time of labor. Go for unsweetened varieties like prunes, dates and figs as mid-meal snacks.
Topping every health food chart are whole grains, including must-eat lists in pregnancy. The high fiber and vitamin content are sure to give you a high calorie meal that has good calories. Jowar, bajra, nachni, oats, quinoa are all great options to shuffle between during the three trimesters.
While these might seem like no-brainers, fresh fruits are one of the most nutrient rich foods you can give to a growing baby. They are packed with fiber, vitamins, minerals, natural sugars that will keep you full longer. Avoid fruit juices, especially packed ones. Opt for freshly cut fruit or freshly squeezed juices if you must. They will not just get your skin glowing, their high antioxidant content will reduce likelihood of inflammation in the body and prevent unexpected concerns.
Make sure you include at least one serving of each of these each day and enjoy a healthy, happy pregnancy!
Disclaimer: The information in the article is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your doctor.
Also read: A Guide For Healthy Eating During Pregnancy