Healthy food during pregnancy:
A small saying ” Health is wealth ” serves a huge importance in our lives. Healthy food intake during pregnancy in our daily routine plays an important role on the healthy life style.A pregnant women should aim for a balanced diet which includes proteins, fats,carbohydrates, minerals and vitamins. It helps in the fetus growth and development. The following are the delighted foods for the healthy and happy pregnancy.
1. Leaf Greens:
Green leafy veggies plays a prominent role in our diet to be healthy during pregnancy. They are rich in fiber,minerals and vitamins(K,A,C). The anti-oxidants present in leaf greens lessen the diseases like heart diseases,obesity,digestive problems. Every pregnant women should add a little of greens in their pregnancy diet menu.
2. Excess Water is healthy during pregnancy:
when you are pregnant you will need more water because for the formation of tissues and blood cells water plays major water intake enhances digestion and flushes out the wastes and toxic s. It is recommended to take 12 glasses of water more than 2 liters every day. You can add fruits such as lemon in your water intake
Meat like fish, chicken and mutton are entertained during pregnancy. Very few women feel Nausea and vomiting for the odor of cooked meat in the early stages of pregnancy, but after the first trimester they feel comfortable to add meat into their diet. The fish like salmon are rich in omega-3 fatty acids which helps to build the eyes, brain and nerves system of the little one. Not all the fishes are encouraged as healthy during pregnancy, the fishes like tuna, shark and marlin should be avoided due to the high level mercury present in them. chicken and mutton are rich in protein and iron. It is advisable to take three servings daily in your third trimester.
4. Eggs is most healthy food during pregnancy:
An egg is a health booster for pregnant women to be healthy during pregnancy, which is pack of every nutrients they need. They are rich in nutrients, protein, fat, vitamins and minerals. The calories and vital nutrients(choline) present in the egg helps in the development of the little one’s spine and brain. They also helps to restrict the abnormalities at the development stage add eggs in your daily pregnancy diet plan.
5. Fruits and Vegetables are healthy food during pregnancy :
The veggies like lentils, beans, green peas, peanuts and soy beans are from legumes group.These are very rich in protein, fiber, calcium and iron which meet the needs during pregnancy. sweet potatoes are the another rich source of vitamin A, which helps in the development of the baby during the first trimester and the other. Fiber rich veggies helps to reduce blood sugar and improves the functioning of digestive system.It also avoids the constipation during pregnancy. Fruits like blue berries, raspberries and strawberries are rich in vitamin c, water, antioxidants and fiber.Some fruits like avocados, dragon fruit and kiwi’s are with high content of healthy fats. They help in building the tissues and skin of the baby. The fruits like apples, banana, oranges and grapes are also entertained during pregnancy. In realty avocados contain more potassium compared to bananas.It is advisable to take one or two serving daily in your daily pregnancy diet plan.
6. Dairy products:
The family of dairy products include the foods like milk,yogurt,cheese and butter. The calcium present in the dairy products helps the pregnant women to strengthen the bones and in the formation of the baby. Dairy products also supports digestive health. Casein and Whey are the two type of rich proteins present in the dairy products. Every pregnant women should take calcium rich foods in four servings daily to make your diet healthy during pregnancy.
Grains are the bonanza of fiber and vitamins. Replace the diet with wheat, oats, and brown rice than pizzas, burgers, pasta and other carbohydrates
8. Dry Fruits:
Dates are highest source of iron, potassium, fiber and vitamin K. It helps in increasing the level of hemoglobin(HB) or the red blood cells. The pregnant women with low hemoglobin levels may cause hemoglobin deficiency and as a result the weight of the baby may be low. More over they should undergo c-section than a normal delivery. The natural sugars present in them helps to boost up the energy levels and reduce the effect of diabetes.
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