Congratulations on entering this beautiful new phase of life! By now, you must have been familiar with the bombardment of advices on what to eat and avoid. But eating right and in adequate quantity is indeed a challenging responsibility, especially due to an overload of conflicting information around you. We understand your predicament. If you are confused about your diet during pregnancy, we bring you a one-stop solution to give your pregnancy a nutritional boost. Read on to know the 5 must-have foods for a healthy pregnancy.
1. Make an ‘Eggcellent’ Choice
Eggs contain over 12 vitamins and minerals alongside quality protein which are all essential during pregnancy. Eggs also contain choline which helps in the development of your baby’s brain, and takes care of the overall growth. Healthy expecting moms can choose to eat one to two eggs a day if their blood cholesterol is normal. If cholesterol is a concern, substitute egg whites with whole eggs. Word of caution: Avoid consuming raw or undercooked eggs.
2. Add Dairy to your Daily Meals
Calcium is essential for the development of your baby’s bones and thus, the responsibility lies upon you to include it in your daily diet. You can opt for soymilk, Greek yogurt or low-fat yogurt. Add fruits like oranges, prunes, mulberries or even apples to your yogurt to make it delicious and healthier. Wholegrain cereals dipped in milk are a good option for a fuller meal.
3. Don’t Forget your Magic Beans
Beans are a key source of proteins and fibre and are indispensable especially if you are a vegetarian. They are also a rich source of iron, calcium, zinc and folate - all essential nutrients during pregnancy. Try lentils. They contain folic acid which plays a significant role in your baby’s development. Add kidney beans, soybeans, black and white beans, and black-eyed peas to your diet. You can try them in your soups, salads or pasta for an elevated taste.
4. Add Some Colour to Your Diet
Eating a mix of yellow, orange, red, white and green fruits and vegetables will ensure that your baby and you get a lot of variety of nutrients. Each colour provides a different set of nutrients and thus, they must be part of an expecting mom’s diet.
5. Green Leafy Veggies are an expecting Mommy’s Best Friends
Green leafy vegetables like spinach, lettuce, fenugreek and salad leaves are full of antioxidants. The high folate content prevents congenital defects in your baby and the vitamins A, C and K also promote eye growth.
As you happily prepare for the baby’s arrival, it is imperative you concentrate equally on your health. Along with eating healthy, consider taking a look at medical insurance companies in India and opt for a suitable policy for your delivery!
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