Soon going to have a child ? great news, almost you may go through most of the websites and papers that are related to pregnancy. But still you don’t have an idea for healthy diet ? Nothing to worry, simply scroll down!!
1. Folate Rich
Though your doctor may prescribed you with rich folic acid tablets and iron tablets then also you have to improve your folate rich foods in your diet. Foods that are rich in Folic includes, avocado, Beets, green leafy vegetables, Cauliflower, Seeds and Nuts.
2. Fruits – Essential Nutrients
Fruits are best to have a healthy diet as it contains all goods and no fats, because most of the fruits are rich in water content, fiber and antioxidants. so having fruits in your regular diet will make you and baby as healthy. Fruits like, Bananas, pears, apples, oranges, grapes and kiwis.
3. Vitamin B6 – Control Nausea
For reducing Nausea during pregnancy and make you fit and feel happy. Most of the pregnant ladies facing the problem of nausea so to control this you can take vitamin B6 rich food like citrus fruits, eggs, green leafy vegetables and potatoes are rich in this vitamin.
4. Calcium – Strengthen Bone
Its true to have a healthy pregnancy and healthy baby you have to take more milk and milk products not only during the pregnancy but also the time of breastfeeding it is too important to have milk in your diet. As the child needs more calcium for bone development, you should not avoid the milk products like cheese curd and ghee.
5. Iron – To Avoid Anemia
During pregnancy being anemic is the major issue, so to avoid anemia have more iron content food. Experts are advised to take minimum of 27 mg of iron in your diet. Iron rich food like fish, chicken,egg yolk, broccoli,lentils,peas,spinach,berries,soybeans and lied fruits like prunes, raisins, etc. Blood lose is common in the time of delivery, and you must includes the enough iron in your diet, so Minimum of 2-3 servings of iron-rich food are good for pregnancy diet.
6. Fiber – To Avoid Constipation
It is nature to have a constipation problem during pregnancy, but you can avoid your constipation problem by having lots and lots of fiber rich food in your diet. Fiber rich foods like whole grains, green vegetables and oats. Its better to have whole wheat bread instead of white bread.
7. Carbohydrates – Energy Boost
During pregnancy carbs are also the most essential energy-boosting food for your baby . So having whole grain and simple carbohydrate foods that includes, bread, wheat, rice and potatoes in your diet. Chocolates and pastries are best to avoid for being obese after pregnancy
8. Fluids – Minerals
Many experts are advises that having six to eight glasses of water every day will restores your body and gives the essential minerals for your baby also. So have plenty of water everyday, Having fruit juices in fresh also gives you necessary nutrients to have a healthy pregnancy diet. Fluids like coconut water, lemon and fresh fruit juices.
9. Protein -Physical Development
Proteins are mainly needs for the physical development of the body, It is used to builds the physical blocks of our body and baby also. Healthy diet that includes protein rich food for growing and sustaining of muscles, skins and organs. protein rich food includes eggs, chicken,pulses nuts and cereals.
Magnesium is very essential to absorb the calcium that you consume. Magnesium is very powerful to reduce the leg cramps and relax your muscles. So minimum of 350- 400 mg of magnesium is essential in your diet. Almonds, Oat bran, pumpkin seeds are rich in magnesium.