Following a healthy balanced diet is necessary for everybody. It is even more important for the mothers to be, pregnant ladies a double responsibility. You need to take care of yourself and your unborn child. Diet is the most significant factor that contributes to the proper development of your baby and keeps you healthy. There are certain nutrients that you need more in this condition. These include vitamins, minerals and many more. Likewise, there are certain foods that are not suitable for the growth of the baby. Therefore, you need to avoid them.
To make it simpler for you, we have come up with a list of top healthy foods that you should eat in addition to the foods that you are supposed to avoid.
Foods You Must Eat During Pregnancy
The normal nutritional requirement changes when you are expecting. You need more quantity of Calcium and Protein to ensure the proper and healthy development of the fetus. Dairy products are the best source of providing high levels of calcium, phosphorus, Vitamin B, and some other nutrients. Increase the intake of yogurt, particularly the Greek Yogurt as it is rich in Calcium. Similarly, the intake of milk is also important for better digestion in pregnant ladies. Additionally, increased consumption of milk would result in better teeth and bone development of the baby.
Cereals And Grains
All the whole grain foods are a wonderful addition to the diet plan of expecting women. These are loaded with fiber. Oatmeal, Wheat, bread, and pasta are all included in this category. The high intake of fiber-rich foods prevents constipation. Along with fiber, they supply rich mineral content as well which helps in the overall development of your baby.
Fruits And Veggies
Fresh fruits and vegetables should comprise a major portion of your diet when you are pregnant. These are tasteful and very healthy choices. These are all rich in minerals, vitamins, and fibers. These provide sufficient vitamin C that is helpful for the baby’s growth. Furthermore, consuming the fruits and vegetables of a variety of colors provide all the necessary antioxidants for the growing fetus.
Nuts And Seeds
These are loaded with fatty acids, minerals, and vitamins, and are essential to be included in your list of favorite foods. If you feel hungry in-between meals, it is a good idea to take a handful of almonds, cashew, and walnuts. You need to be careful and avoid oil-fried nuts. It is better to take these in raw form.
The seeds including sesame, sunflower, and flax are super beneficial for you as they contain a high concentration of Vitamin Bs, Fiber and minerals.
Foods You Should Not Eat During Pregnancy
Fish (With Mercury)
The fish that contains a significant level of mercury must be avoided. Some species that contain mercury include Tuna, swordfish, and tilefish. Consuming these can lead to brain damage and developmental delays in the baby. Therefore, you must be quite careful.
No matter how much you love coffee and other caffeine products, you have to refrain from these. The reasons are that a high intake of caffeine is associated with premature birth, low birth weight, and miscarriages. Being diuretic in nature, it can result in loss of calcium and water in the body that can damage the baby’s health.
This one is a big no. Not even little quantity is suggested. It can cause severe damage to your unborn child. The intake of alcohol is strongly linked to developmental disorders including Fetal Alcohol Syndrome in the baby. In order to minimize the risks and to have a healthy baby, you should completely refrain from it.
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