Pregnancy is a precious time and to make it more joyful and healthy one needs to pay special attention to the diet.
The expectant mother goes through a major upheaval during these months, physically, mentally, and hormonally.
While there are myriad cravings to mark interesting as well as bizarre food habits there are also constant complaints of indigestions, gas, stomachache, headaches, nausea and vomiting as well as acidity.
It is therefore very important to plan a diet which will be filing, take care of cravings as well as be light and easy on the stomach so that digestion is better. Experts have zeroed down to 10 diet tips for pregnant women which will lead to ease and comfort of the coming months.
- Fibers: Fibers are extremely important to make a balanced pregnancy diet. They aid in proper and regular bowel functions, in better digestion and lowers hypertension, cholesterol and heart risks during this time. Through healthy sources like whole grains, oats and other cereals one can plenty of fiber as well as proteins. Since one is eating for two the amount of food consumed can be high and it is easy for fat and plaque to get deposited in the walls of your arteries. But fibers help to flush out toxins and prevent easy fat deposition in the body.
- Omega 3s: Omega 3s are good for women in all ages but more so for pregnant women, especially DHA. Coldwater fish like sardines, salmon and trout are excellent sources of Omega 3s. If you are opting for fish oil supplements then be sure to consult with your doctor or nutritionist before you do so.
- Seeds: Seeds are essential components in the 10 diet tips for pregnant women. Some like sunflower seeds contain healthy doses of Vitamin which will boost the immune system of both mother and child. Flaxseed helps control cholesterol. One can ground it and sprinkle over food occasionally.
- Fruits: Fruits are important sources for vitamins and minerals. Potassium is needed to avoid cramps which are a common occurrence during pregnancy. You will get ample potassium from Cantaloupes and bananas which will also give you the very important folic acid, while the former will also supply a healthy dose of Vitamin A. from citrus fruits you will get your daily dose of Vitamin C. Other fruits which you can have are apples, grapes, avocadoes and berries.
- Dairy Products: Milk and milk products are high in calcium, vitamin B-12 and amino acids. You can opt for plain milk, buttermilk and yoghurt to get your daily dose. Fresh cottage cheese and smoothies are great and will also help in adding taste and variety to your palate.
- Vegetables: With vegetables you will get required nutrition, essential minerals and vitamins like iron and folic acid which are all keys to a healthy child. Opt for green leafy ones like lettuce, spinach, kale and romaine which are loaded with minerals. Veggies like cabbage, cauliflower, broccoli, carrots, celery and tomatoes are also important.
- Water: Keeping your body well hydrated during pregnancy is very important. Have at least 6-8 glasses of water and intersperse that with fresh fruit juice. Liquids are needed to flush out the toxins, enable better blood circulation, and prevent water retention. Water aids in digestion and keeping one energetic by driving away fatigue. It also replaces the amniotic fluid leading to better fetus health.
- Legumes: When planning to diet don’t forget to add legumes. Beans and lentils are essential to supply you with the adequate dosage of iron (to form hemoglobin) and proteins to both mother and child.
- Proteins: One would need at least 70 grams of protein per day during pregnancy. Protein is essential for body growth, blood formation and has amino acids which help in cell building. One can get these in abundance from fish, eggs, nuts, dairy products, soybeans and lean meats which also supply healthy doses of vitamins B6 and B12 as well as iron.
- Snacking: While main meal planning takes up all concentration one should not forget to plan healthy snacks when you feel hungry in between the meals. Salads, yoghurt, light soups, fresh fruits, hummus with vegetable sticks, sandwiches made with whole grain bread, lean meat or tuna and some cheese and ready to eat fruits like prunes, apricots and figs.