#HealthBytes: Top 6 food items to eat during pregnancy
Pregnancy can be a profound life experience for a woman, physiologically, as well as psychologically. Thus, staying healthy should be a top priority for any mother-to-be out there. Diet, for one, plays an instrumental role in maintaining long term wellness of the mother and the baby. Here are top 6 food items to consume during pregnancy, and some that should be avoided.
Stay hydrated
Before we get to the foods section, let's first get it straight that staying hydrated is extremely crucial during pregnancy. Dehydration could bring health-issues like headaches, fatigue, mood disorder etc. To avoid that, drink about 2 liters water everyday, and consume more water-filled foods items.
Eggs
Eggs are highly recommended for pregnant women, given that they have all the essential nutrients needed. Eggs are loaded with protein. The amino-acids that make protein are the building blocks of your and the baby's body cells. Additionally, there are plenty of vitamins and minerals present in eggs that can effectively help in baby's development. Go, boil some now!
Sweet potato
What makes sweet potato a great food option 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, they contain fiber, which increases fullness, lowers blood-sugar, and betters digestion, and mobility. Plus, these are quite simple to prepare- just boil some and you're good.
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) is a great idea. In addition to calcium and protein, dairy also supplies plenty of essential nutrients like phosphorus, Vitamin B, magnesium, and zinc. If you are allergic, taking probiotic supplements can help.
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.
Leafy green veggies
Dark, leafy greens, such as Kale and Spinach are storehouse of a variety of healthy nutrients. They include fiber, Vitamins C, K, and A, calcium, iron, folate, and potassium, all of which ensure good health of the mother and the baby. Furthermore, they are also rich in antioxidants. The high fiber content helps avoid constipation, a common problem among baby-bearing women.
What not to eat: Food items to avoid
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.
