The complete list of must-have foods during pregnancy
A healthy diet during pregnancy is the key to having a healthy baby. Here is a list of 10 important foods that you must include in your diet as a mum-to-be:
1. Whole Grains:
Close unrefined grains as these contain fibre, protein and the B vitamins. They are instrumental in developing every part of your baby. Contrary to popular belief, they do not cause weight gain if consumed in the right quality. Whole wheat, oats, nachni, jowar, bajra, are all great choices.
Pack in as many colours as you can as these will provide vital nutrients to sustain the pregnancy. You can eat vegetables as fillers and in between snacks when you are hungry.
Eat fresh, seasonal fruits only. Avoid making fruit juices as you will end up losing the fibre value. Fruits can also help satisfy a sweet craving.
Eggs are considered a complete protein and a great way to start your day. Include eggs (mainly whites) in your daily breakfast.
Lentils are a rich source of proteins for vegetarians and can also provide iron. Proteins are considered the building block of life and are essential for cell formation of your baby.
Consume a fistful of nuts everyday as they are a source of proteins and other vital nutrients. They can be easily carried in your bag to use as an in-between snack.
Have a mix of seeds every day and ensure you take a tablespoon of flax seeds as well. Flax seeds are a rich source of omega 3 fatty acids, which is the key nutrient required for baby's brain development.
Milk and milk products provide proteins and calcium. They aid in thehe healthy development of your baby's bones, teeth and muscles. Pregnant moms do not need the full cream variety. Choose Skimmed or toned milk as this provides all the nutrients without the weight gain.
Fats are essential for the body to absorb the fat soluble vitamins as well as lubricate the joints. Our body needs this in very small quantities. 2-3 tablespoons of unsaturated fats such as olive oil, flax seed oil, and rice bran oil every day are sufficient to meet the requirements.
This, perhaps, is the most vital as it aids in the absorption of all other nutrients. Adequate intake of water prevents dehydration which is one of the main causes of pre-term constrictions in a pregnant mother. Consume 8-10 glasses every day.
To read about, what not to eat during pregnancy, click here.