Are you an expectant mother? Anxious about your baby’s health?
Pregnancy is the most beautiful and cherished time in every woman’s life.
There is nothing to be worried and stressed!
When you are expecting a baby, you just need to focus on providing nutrition to both yourself and your baby.
Your diet should be healthy and accurate, as this directly affects the weight of your baby.
A proper nutrition is required so that you can protect your baby from any chronic diseases like obesity or heart diseases in the future.
It also saves you from any unwanted complications.
Thus, it is suggested that you remain active, eat a nutritious diet and drink plenty of water.
Read on to find how to have a healthy pregnancy and which foods to eat during pregnancy.
1. You Should Know The Calories Required
If you are gaining weight when you are pregnant, there is nothing to be stressed.
This only means that you are providing a proper nutrition to the baby and it is being nurtured in a proper manner by your body.
The volume of the blood tends to increase by sixty percent when a mother is ready to bring the child to the world.
Therefore, it is mandatory to include proteins, vitamins, minerals, carbohydrates and fats in your daily diet.
If you want your baby to gain a proper weight, you should give extra three-hundred calories to your body.
However, the requirements of individual bodies can be different, so it is always recommended to consult your physician.
You should not skip your breakfast at any cost. You can drink milk and sandwich for breakfast. It keeps you full, and your baby satisfied.
2. You Should Avoid Spicy Foods
One of the most common problems that you will face if you are pregnant is heartburn.
It is necessary that you avoid this problem. To control this problem, you should eat small meals frequently.
Avoiding spicy foods is a must as it can be harmful for both you and your baby.
Foods that are fatty and greasy can also have an adverse effect on the health of your baby.
Do not compromise with the health of your child. You should eat slowly and chew your food completely, so that it is digested easily. When you chew your food properly, it also prevents constipation.
3. You Should Eat Fat-rich Foods
Nuts, flax seeds, certain products like avocados and paneer should be eaten.
These foods help in providing you with the necessary fat that is required for your baby and you.
4. You Should Consume Plenty of Vitamins
The primary vitamin that your body requires during pregnancy is Vitamin A.
Vitamin A is found in abundance in the dairy products as well as fruits like guava, cantaloupes, tomatoes, mango, grapefruit, passion fruit, watermelon and papaya.
The vegetables like broccoli, sprouts, spinach, carrot and Brussels sprouts also contain Vitamin A.
It is also crucial to load your body with Vitamin B1, B2 and B3.
Banana has a rich content if vitamin B6.
Eat plenty of citrus fruits to get Vitamin C and consume fortified cereals to increase the Vitamin D intake in your body.
Use unrefined vegetable oil or olive oil for cooking your meals, as they are rich in Vitamin E.
5. You Should Avoid Alcohol
A mother always wants the best for her child. Therefore, you should curb yourself from the alcohol cravings.
Smoking should also be prohibited as it can damage the lungs of your baby.
Make sure that you stay away from all kinds of caffeinated beverages, as they can dehydrate you.
Dehydration can be deadly for both your baby and you. Drink water and fluids to keep your body hydrated at all times.
6. You Should Stay Hydrated
You might go through constipation on most of the days.
This can be a sign that your body is dehydrated, or you are not taking fibre rich foods.
It is your responsibility to keep yourself hydrated. Also, ensure that you are taking foods that are rich in fibre like fresh fruits, vegetables and whole grains.
7. You Should Eat a Balanced Diet
Eat a balanced diet when you are expecting a baby.
Try to include different kinds of food from the various food groups.
Ensure that there are plenty of micronutrients in your diet.
Including nutritious food fortifies that you are getting all the necessary nutrients for your baby by consuming less food.
Try to eat fruits after your meal, as they play a crucial role in the development of your baby.
8. You Should Opt for Healthy Snacks
If you feel that you are hungry even after having a meal, choose to eat a healthy snack.
A healthy snack includes fat-free yogurt with a lot of fruits.
You can also eat the crackers that are made up of whole grain and are absolutely fat-free.
9. You Should Take Prenatal Vitamins with Folic Acid and Iron
You should take a prenatal vitamin on a regular basis along with iron and folic acids.
Iron helps in regulating your blood and keeps your baby in a proper shape.
Folic acid is capable of getting rid of any kind of birth defect.
10. You Should Avoid Lunch Meat and Cheese
Pregnancy is the time when you might crave for certain foods more than usual.
However, remember that certain foods have the unwanted bacteria, which can cause harm to your baby.
Avoid soft cheeses like Brie, goat cheese and Feta during this period.
Stay away from under-cooked fish like sushi, and meat.
Avoid eating hot dogs if they are not steaming hot.
11. You Should Eat Calcium-rich Foods
Calcium is very important for the proper development of your baby’s bones, teeth, nerves, heart and muscles.
It is recommended to give 1300 mg of calcium each day, for the development of your child.
It not only depends on your womb as to how it can sustain the proper development of your kid, but also your knowledge to consume a nutrient-rich diet.
More importantly, learn to indulge yourself and enjoy these moments of solitude, as it won’t remain the same after you have your baby.
Don’t forget to give yourself a treat and relax, you definitely deserve it.