Pregnancy demands overall nourishment for the health of the baby and the mommies. A well-planned meal made with fresh ingredients provides all the nutrients that are needed.
Here are seven nutrition tips to follow during pregnancy to ensure your baby remains healthy throughout and even after delivery:
Top Tips for Pregnancy Nutrition
- Focus on Fiber
A pregnancy diet, which is rich in fiber, is very useful to maintain one’s health. High-fiber foods like fresh fruits, vegetables, whole grains are loaded with vitamins, mineral, and phytochemicals that are essential for your baby’s development. Having more fibrous foods will help to prevent constipation and hemorrhoids and also keeps you full for a longer time which helps you to avoid overeating.
- Trash junk foods
It is always best to avoid the junk foods during your pregnancy since these sugary foods and carbonated drinks will only harm your baby’s health and also makes you lethargic.
- Avoid Alcohol
No amount of alcohol has ever shown to be safe or positive during pregnancy. Behavioral issues and disorders, developmental disabilities, concentration deficit disorder and aggressiveness in children are a result when a mother drinks during pregnancy. Hence it is vital to keep a tab on pregnancy nutrition.
- Build on Calcium
Calcium is vital for the development and growth of bones and teeth. If a pregnant woman does not consume enough calcium during her pregnancy diet, then the baby will absorb it from the mother’s body and hence the mother will be calcium deficit, which will lead to long term problems. Hence, include calcium rich foods in your diet during pregnancy like milk, yogurt, cheese, eggs, greens and so on.
- Increase Iron intake
A pregnant woman needs double the amount of iron when compared to a normal woman. Lack of iron during pregnancy can lead to anemia, which is a condition that results in fatigue and an increased risk of infections for the baby. Hence, it is very important to have a proper portion of iron in your pregnancy diet.
Proteins are vital for the healthy growth of the fetus and to maintain the mother’s health. These form the basic building blocks for growth and development of blood, organs, bones, muscles, and tissues. Inadequate protein intake can lead to severe malnourishment. Foods that are protein rich are meat, poultry, fish, peas, eggs, nuts, tofu, sprouts.
- Folic Acid
Always make sure to include a healthy portion of folate or folic acid in your diet during pregnancy. Adequate consumption of folic acid will prevent birth defects in the baby’s brain and spinal cord. This is known as a neural tube defect. Proper intake of folate is actually helpful in increasing birth weight, synthesis of hemoglobin and reducing the incidence of preterm births. Sources of food that include folate are leafy green vegetables, cereals, breads and pastas, beans and citrus fruits.