Importance of Diet During Pregnancy

Which Food should take during pregnancy ?

  

A well-balanced diet plays a vital role in leading a healthy lifestyle, but is more important if you are pregnant or planning to conceive. Healthy eating habits during pregnancy will help your baby to grow and develop normally, and will also keep you fit before and after delivery. In this article, let us check out the importance of diet during gestation.

You need not required to go for an extraordinary diet while conceiving, but it is important to consume variety of foodstuffs to avail the benefits of essential nutrients that you and your baby need. Choose foods that are rich in vitamins and minerals to reap maximum benefits. During pregnancy, the nutritional demand is on the higher side, as a pregnant woman has to produce a fetus in her womb. Therefore, she may also require some supplements to meet the daily requirement of nutrients.

Particularly, a woman who conceives must be careful with her pregnancy diet plan, because there is a chance of developing gestational diabetes. It is better to consult the healthcare professional or a nutritionist who can help you guide through a proper diet plan. A healthy breakfast every day can help you achieve abundant nutrients and more importantly help you avoid munching on foods rich in sugar and fat.

Pregnancy Diet –

It is important to be conscious with what you eat while conceiving a baby, particularly during first three months of pregnancy. For normal physiological functions, a pregnant lady should try to achieve all the macronutrients (carbs, protein and fat) and micronutrients (vitamins and minerals) from foods, such as –

        Fresh, organic fruits and vegetables

The normal biological functions of a pregnant woman are altered to certain extent, as she carries a living creature in her womb. Therefore, it is important to bring those biological functions to normal by eating plenty of fruits and vegetables because they provide dietary fiber that helps in digestion, and also provides vital minerals and vitamins. One should consume at least four to five portions of vegetables and fruits per day. Wash them thoroughly and try to consume them raw to reap the benefits of nutrients.

     Carbohydrates

Carbs are important source of fiber and vitamins, and also helps in satiation without infusing more calories. Starchy foods include bread, cereals, rice, potatoes, maize, oats, millet, corn meal and yams. Remember, select whole-meal rather than processed ones, and add them to your daily meal.

    Protein

Try to consume some protein (amino acids) every day for healthy pregnancy. The main sources of protein are poultry, eggs, lean meat, fish, beans, nuts and pulses. During gestation, it is advisable to avoid non-vegetarian foods as they may adversely affect the fetus. But there are few types of non-veg foods you can add in your daily diet. Remember, moderation is the key here; non-veg diet can be consumed in pregnancy to some extent as they are rich in protein, vitamins and minerals. You can go for turkey chicken, lamb curry, white egg, tuna sandwiches and fish fingers. Make sure these foods are not overcooked and spiced.

           Fat

Fatty and sugary foods contain abundant amount of calories that are not good for your health, as they contribute to obesity, type II diabetes and atherosclerosis. Saturated fats are not at all good for the body as they increase the cholesterol levels in blood. Choose foods that are rich in healthy (unsaturated) fats, such as olives, olive oil, fish (salmon and sardines), nuts and seeds.

         Calcium

Calcium is an important mineral that is required for proper growth and development of the fetus. You can rely on low-fat dairy products such as skimmed milk, low-fat yoghurt, half-fat hard cheese, and fromage frais. These foodstuffs are loaded with calcium and other minerals that your fetus needs. However, there are some cheeses that you should avoid during conception.

     Important of healthy breakfast –

A healthy breakfast is like a fuel that gives power to run the car engine. It helps kick start your day with more vitality and strength. Whatever you eat goes to the fetus through placenta; therefore, be careful while choosing foods for morning meals. You can have sandwiches with mashed tuna, lean ham, or grated cheese along with salad. You can also have fresh fruits, apricots, prunes, figs, smoothies, carrot, etc. For more information regarding foods during pregnancy, you can consult a medical professional who can give you a suitable healthy pregnancy foods list.