Here's what you should and shouldn't eat during pregnancy
Pregnancy is a profound life experience for a woman, physiologically, as well as psychologically. Thus, staying healthy should be the top priority for any mother-to-be out there. Goes without saying, diet plays an instrumental role in maintaining long term wellness of the mother as well as the baby. Here are the best food items to eat, and some that should be avoided, during pregnancy.
First and foremost, stay hydrated
Before we get to the foods section, let's first get it straight that staying hydrated is crucial during pregnancy. Dehydration can cause issues like headaches, fatigue, mood disorder etc. To avoid them, drink about 2 liters of water everyday, and consume more water-filled foods items.
Dairy items
Pregnant ladies need extra protein and calcium, in order to meet the needs of the growing fetus. Thus, increasing one's intake of dairy products (read milk and yogurt) can help. In addition to calcium and protein, dairy products also supply plenty of essential nutrients like phosphorus, Vitamin B, magnesium, and zinc. If you are allergic to dairy, taking probiotic supplements can help.
Eggs
Eggs are highly recommended for pregnant women, since they have the essential nutrients required for baby's healthy growth and development. Eggs are loaded with protein. The amino acids that make protein are the building blocks of your and the baby's body cells. Furthermore, there are plenty of vitamins and minerals present in eggs that can help in baby's development. So, go, boil some now!
Leafy greens
Dark, leafy greens, such as Kale and Spinach are a storehouse of a variety of healthy nutrients, such as fiber, Vitamins C, K, and A, calcium, iron, folate, and potassium, all of which will help ensure good health of the mother and the baby. Also, the high fiber content helps avoid constipation, a common problem among baby-bearing women.
Sweet potato
What makes sweet potato a great pick for pregnant women is that they are rich in a plant compound called beta-carotene, which converts into Vitamin A in the body. It is great for healthy fetal development. Furthermore, sweet potatoes contain fiber, which increases fullness, lowers blood-sugar, and improves digestion and mobility. Plus, they are quite simple to prepare- just boil some and you're good!
Whole grains
Whole grains can help pregnant women meet their increased calorie needs, especially during the later months. The best part about whole grains is that they are all packed with fiber, nutrients, vitamins, and plant compounds, which all baby-bearing ladies need. So if you are planning to be a mother soon, whole wheat, brown rice, corn etc. should be featuring on your diet chart already.
Lean meats
Lean meats happen to be a great source of high-quality protein. Furthermore, beef and pork are exceptionally rich in iron and choline, which are beneficial during pregnancy. Because of the rising blood-volume during the later stages of pregnancy, women need considerably higher amounts of iron, which can be met by consuming more and more lean meats.
What to avoid? Food items you shouldn't have during pregnancy
During pregnancy, cut down, or better off, eliminate your intake of caffeine and alcohol. Also, stay away from fish mercury, raw eggs, uncooked/partial cooked meals, and unpasteurized food.
