The right nutrition is essential for healthy living, and this fact is even more applicable to pregnant women. Pregnancy is an equally crucial and vulnerable time in your life. It is the time to take care of not just your baby, but you too.
What food groups are more important and what nutrients do I need more? These and many other similar questions are very common in moms-to-be. Food for pregnant women needs to pack a lot of power without feeling heavy on the stomach. While you might struggle to find more rare and exotic superfoods, we suggest some of the foods that you can easily find near you. To avoid triggering any nausea or morning sickness, eat small amounts of the following foods filled with a lot of your required nutrients:
1. Dairy Items
Dairy and milk-based products contain both calcium and proteins. A glass of milk can fulfil up to 30% of your daily calcium requirement which also helps in the bone-development of your unborn child.
Looking at proteins, dairy items have casein and whey, both high-quality proteins. Paneer, most types of cheese and milk in various combinations are good for pregnant women. Greek yoghurt, in particular, is known as one food that pregnant women should definitely consume if they can’t handle other dairy products.
Eggs are rich in proteins, minerals and vitamins. This is why they are often mentioned under the category of superfoods. The proteins in an egg help in building and regeneration of cells, something that benefits your growing baby a lot. Another essential nutrient called choline which facilitates the development of the brain and nervous system is rich in eggs.
Vitamin B is one of the most important nutrients needed by pregnant women, often also called the building blocks of our body.
Legumes are a very rich source of it and are intestine-friendly food. They also have abundant fibre, protein and iron as well. Some of the common legumes around you are lentils, chickpeas, soybeans and all types of dal that you eat normally.
Start your day with a breakfast that is filling as well as nutritious. Oats are rich in fibre, iron, vitamin B and many other essential nutrients as well. When put in combinations with berries and dry fruits, their nutritional value increases multifold. With its mild taste and easy digestibility, it is the perfect food for you.
5. Sweet Potato
Many of you may not know, but sweet potatoes are a great source of beta-carotene, which is converted into vitamin A inside your body. It is essential for the cell growth in your baby and helps in repair of your tissues damaged during birthing. You can eat sweet potatoes baked or in simple combinations as a salad.
6. Salmon (Rawas)
The type of Salmon commonly available in India is called Rawas. It is packed with proteins, omega-3 fatty acids and some calcium as well. These help in eye and brain development of your baby. The elements from omega-3 fatty acids are also helpful in preventing pre-natal depression in many pregnant women.
Try to consume the above-mentioned foods during your pregnancy to be healthy and later give birth to a healthy baby as well. Your body and its metabolism may differ from others, maybe some of it will not suit you or is just not to your liking; don’t force yourself to eat it. Try to take small portions and test your limits.
There are many more foods that come under the category of ‘must have’ for pregnant women. Keep up with our blogs at The First Kick to know more about them and other pregnancy-related information.