With the changes your body goes through during pregnancy, it is essential to be on a healthy diet plan for you and your baby. Health and well-being of both mother and baby in the womb depends on the mother having a wholesome nourishing diet.
There are a number of snacks that you can munch on that are healthy and fat-free. Some tips for your nutrition that are great for the next nine months!
Food Your Pregnancy Diet Plan Should Include
It is essential to have a general idea of how to structure your pregnancy diet plan for the next nine months. It should include servings of fruit, vegetables, fiber and protein. If you are a vegetarian you get your ‘protein’ from options like eggs and nuts. Also incorporate milk, yogurt and other dairy products in your diet. In addition, vitamins and minerals are essential during your pregnancy.
Pregnancy Tips for Minerals Needed During Pregnancy
Calcium: Calcium is needed for development and strength of bones and teeth. Calcium also helps in regulating heartbeat and ensures regular nerve and muscle function. Dairy food, bony fish, legumes, milk, cheese, yoghurt and soy products are a rich source of calcium
Iron: Foods containing iron such as spinach, beans, cereal and certain meats must be included in your diet. Iron is essential to prevent anemia. Mothers with anemia have babies with growth retardation, increased susceptibility to infection and neonatal death. Mothers with anemia are also likely to have heavy bleeding after delivery, which can also lead to maternal death.
Iodine: Amongst necessary minerals, iodine intake is crucial for the development of your baby’s nervous system and brain. Women with a deficiency of iodine have a risk of miscarriage, still birth or babies with congenital anomalies. Babies born to mothers with iodine deficiency have an increased risk of mental deficiency, cretinism and movement disorders. You can get the necessary amount of iodine from dairy products, potatoes, beans and some seafood like salmon and prawns.
Vitamin C & Vitamin A: Make sure you have sources of Vitamin C and Vitamin A in your diet plan. You can get these from fruits and vegetables like oranges, strawberries, papaya, cauliflower, mustard leaves, sweet potatoes, pumpkin, squash and carrots. A lot of different saag (preparation made by different vegetable leaves) can be a good source of these vitamins as well. Dairy products, fish, liver, kidney and eggs are also rich in Vitamin A. In the fetus it regulates development of the spinal cord, vertebrae, limbs and heart.
Folic acid: is needed for preventing neural tube defects in the fetus. Yeast, beans, legumes are good sources of folic acid
Vitamin B12 is essential for DNA synthesis. It is found in red meat, dairy products, fish, chicken, eggs and pork
This is a great time for you to focus on your health and to ensure normal fetal development. Follow a pregnancy diet plan and tips for a simple and organized way to have a safe pregnancy and delivery. Drop by our hospital for consultation for further details on what to eat during pregnancy from our diet specialists.
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