Maintaining a diet plan during pregnancy can be a tedious task and it is very important to take care of your health. What you eat matters and during this time, your body needs to consume extra calories. A diet that doesn’t have nutrients can cause issues for you and your baby.
Poor eating habits can increase the chances of gestational diabetes and can cause complications during pregnancy.
Choose healthy nutrients in your diet plan that ensures healthy living for you and your baby. It also helps in losing weight faster post your delivery.
Diet Plan During Pregnancy
Here’s your one-stop solution that will help you maintain your health with food items that you can eat during pregnancy.
Take these into consideration and enjoy the 9 months!!
1. Dairy Products
To meet the needs of your growing baby, you need to consume extra proteins and calcium. Dairy products are the best way to attain high levels of phosphorous in the body, vitamin B, and zinc.
You can consume normal yogurt as well as Greek yogurt as it helps pregnant women. It is known to contain calcium and other probiotics that help aid digestion. Taking supplements that are rich in probiotics can reduce complications and also boil down the chances of allergies and infections.
2. Sweet Potatoes
Vitamin A is essential during pregnancy and having sweet potatoes can prove beneficial for your health. They are also rich in beta-carotene and help in fetal development. However, it is advised that you take this in moderate quantities. Sweet potatoes fulfill the RDI in your body.
They also contain fiber that increases the fullness and reduces blood sugar levels as well. It improves the overall health as well and hence consuming them is quite important.
3. Salmon
Salmon is known to be rich in omega-3 fatty acids and it’s useful during pregnancy. These are mostly found in seafood and they help in the growth of your fetus. Yet, women are advised that during pregnancy, the intake be limited to at least twice a week, as it also includes mercury and other contaminants in fish.
Salmon also includes vitamin D which is essential to include in your diet. It helps in bone health and the functioning of your immunity.
4. Eggs
Eggs are a solution to everything and the ultimate healthy food item to consume when you are pregnant. An egg is known to have at least 77 calories that’s high in protein and is packed with vitamins and nutrients.
Eggs are quite inexpensive and are high in proteins. For women who are pregnant or breastfeeding, this helps in serving your body with an adequate supply of choline that’s essential for brain development.
5. Broccoli and dark leafy vegetables
Broccoli and other veggies such as kale, spinach, etc. contain high levels of nutrients that a pregnant woman needs in her body. These are also known to be high in vitamin K, vitamin C, iron and potassium.
Broccoli along with other veggies is said to be rich in antioxidants that your immunity system and aid digestion.
Being high in fiber, these veggies also prevent constipation which is a common problem during pregnancy. Consuming vegetables also reduces the risk of the lower weight of your baby.
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6. Berries
Berries are packed with healthy carbs and vitamin C. Furthermore, they include fiber and antioxidants that you need to have during the pregnancy phase. They also include vitamin C which helps your body absorb iron. Not just that, berries are also great for skin health and immunity function.
Since they have low levels of the glycemic index value, they won’t spike your blood sugar levels. They are a great snack to consume and they offer flavor with fewer calories. Be laid-back and enjoy the time!
7. Whole Grains
Your body needs calories when you are pregnant and eating whole grains can help you with that. They are better than refined grains and are packed with fiber and plant compounds that are proven to be beneficial for your body.
You can consume the same with oats and quinoa as they have a fair amount of proteins. Further, you can also attain vitamin B, fiber and magnesium. These food items can be included in your diet when you are pregnant.
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8. Avocados
Including avocados in your diet is quite essential as they contain monosaturated fatty acids that you won’t find in every fruit. They are also high in vitamins, potassium, and copper.
9. Bananas
Bananas, as we all know, are rich in potassium and grant quick energy to fight fatigue, in case you feel nauseous during pregnancy.
You can cut them into slices and add them to your cereal bowl or whip in a smoothie with yogurt, berries, some ice and orange juice.
The guideline as to what to eat during pregnancy is quite simple. These food items are your best bet and have been established to be a great choice to include in your diet plan during pregnancy.