In pregnancy, food plays a major role in determining the health of the mother and the baby. When a mother makes healthy food choices part of her regular diet plan, she can maintain her overall well-being throughout her pregnancy and beyond.
However, food alone is not enough. Prenatal exercises and yoga during pregnancy can maximize the benefits you reap from a healthy diet.
Dairy products such as milk, cheese, and yoghurt contain high quality protein (casein and whey), calcium, phosphorus, magnesium, Vitamin B, and Zinc. These nutrients enhance the health and growth of the baby. Probiotics are also found in some varieties of yoghurt, which eliminate intestinal infections, boost immunity and provide digestive benefits.
Properly cooked fish that are free of mercury-containing toxins are highly nutritious for the growth and development of a baby. Fish such as salmon are rich in omega-3 fatty acids, which help in building the brain and eyes of the baby. Salmon also contains a significant amount of Vitamin D, which is very crucial for bone health and immune function.
Green leafy vegetables such as spinach and broccoli are packed with Vitamin C, Vitamin A, Vitamin K, Calcium, Iron, Fibre, and Minerals. Although they might not please your palate, they are definitely healthy food for pregnant women.
One serving of dry fruits provides a large percentage of vitamins, minerals, iron, potassium, and folate. Although highly nutritious, eating too much of them is also not recommended. Just one serving at a time is enough.
Eggs are an excellent source of choline, which helps in the development of the spinal cord and brain of the baby. It also reduces the risk of birth defects. Eggs are also rich in fat, protein, minerals, and vitamins that will surely benefit your health during pregnancy.
For those who do not prefer a lot of seafood, fish liver oil can be a good source of omega-3 fatty acids (essential for fetal brain development). Fish liver oil is also rich in Vitamins A and D. However, a high amount of fish liver oil causes thinning of the blood and can affect the baby's health. Limit its intake or consume it as recommended by your doctor.
Beans and legumes (lentils, peas, etc.) are a great source of protein, folate, potassium, magnesium, and iron. Beans contain a lot of fibre and cure pregnancy discomforts like constipation and hemorrhoids.
Meat is an excellent source of protein and a good source of Vitamin B, Iron, and Zinc. Iron is an important mineral used by red blood cells as a part of hemoglobin. Since blood volume increases during pregnancy, our bodies need it more. Lack of iron also gives birth to ailments like anemia.
Citrus fruits, whole grains, sweet potatoes, avocadoes, walnuts, etc. are other healthy foods to consume during pregnancy.
Along with good food and exercise, a mother's mental health also matters a lot. For sound mental health and a blissful pregnancy experience, a couple should go for Garbh Sanskar. You can download the Krishna Coming Garbh Sanskar App from the play store for free to access the best online classes on Garbh Sanskar.
Q1. Which fruit is the ideal healthy food for pregnant women?
Guava is a must-have fruit in pregnancy. It is rich in vitamins, minerals, and folic acids. It has numerous benefits including the prevention of high blood pressure, relieving digestive issues, building immunity, and maintaining blood sugar levels.
Q2. What should I eat daily when pregnant?
The recommended daily portions of healthy food for pregnant women are 2 to 4 servings of fruit, 4 servings or more of vegetables along with chapatis, 4 servings of dairy products, and 3 servings of protein sources. Limit your intake of sweets and fats.
Q3. Can I have coconut water during pregnancy?
Coconut water is a healthy food for pregnant women, as it is hydrating in nature and provides electrolytes. The ordinary-seeming coconut water can reduce blood pressure and lower the risk of developing pre-eclampsia during pregnancy. To know more about the benefits of coconut water during pregnancy, click here.