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Pregnancy - 8 Best Things To Eat!

Dt. Preeti Singh 89% (10 ratings)
MSc - Nutritional Sciences, B.Sc. - Home Science (Food & Nutrition)
Dietitian/Nutritionist, Pune  •  8 years experience
Pregnancy - 8 Best Things To Eat!

A good diet and great nourishment during pregnancy and enough of it is very important for your infant to develop and grow. You need to take around 300 or more calories every day than you did before you get pregnant. In spite of the fact that sickness and nausea during an initial couple of months of pregnancy can make this troublesome for some women, one should attempt to ingest a wholesome diet and take pre-birth vitamins.

Here are a few suggestions to keep you and your infant healthy

Nutrition Required:

  1. Folic Acid: It is a man-made form of a B vitamin called folate. It plays a key role in producing red blood cells and also helps in developing your baby's neural tube into brain and spinal cord. The best food sources of folic acid are fortified cereals. It is found naturally in dark green vegetables and citrus fruits.
  2. Calcium: For your baby to develop strong bones and teeth, you must have a proper intake of calcium during pregnancy. It also helps the baby in growing a healthy heart, nerves, and muscles. The top sources of calcium are milk and other dairy products, while canned fish and calcium-fortified cereal, juice, soy and rice beverages, and bread are also rich sources of it.
  3. Protein: Protein is formed of the amino acids that create your baby's face and the cells. During the 37th week of pregnancy, your baby's brain requires these raw materials to transform them into organs that will allow your baby to breathe, talk and walk. These proteins can be found in lean meat, fish, eggs, milk and other dairy products.
  4. Iron: During pregnancy, you will need twice as much as iron you needed before conceiving. Your body uses iron to produce extra blood for your baby. it is found in meat, poultry, and plant-based foods as well as in supplements. The pregnant women, however, must consult an expert dietician to ascertain an adequate amount of intake.

Food tips:

  1. Lean meat: The amino acids in protein are the building blocks of each cell in your and your child's body. High-protein foods likewise keep your craving under control by settling your glucose. Glucose is the reason you need to go for three servings (that is around 75 grams) of protein every day. Lean meat is a superb alternative, since it is high in iron.
  2. High fiber food: Pick foods high in fiber that are enhanced, for example, whole grain breads, oatsbeans, pasta and rice, and in addition foods grown from the ground. In spite of the fact that it is best to get your fiber from food, taking a fiber supplement can help you get bone strength and better digestion.
  3. Vitamins and minerals: Ensure you are getting enough vitamins and minerals in your everyday diet while pregnant. You should take a pre-birth vitamin supplement to ensure you are reliably getting enough vitamins and minerals consistently. Your specialist can suggest an over-the-counter brand or prescribe pre-birth vitamins.
  4. Calcium-rich food: Eat and drink no less than four servings of dairy items and calcium-rich food a day to guarantee that you are getting 1000-1300 mg of calcium in your everyday diet during pregnancy.
  5. Iron-rich food: Eat no less than three servings of iron-rich food, for example, lean meats, spinach, beans, and breakfast cereal every day to guarantee you are getting 27 mg of iron everyday.
  6. Iodine: While you're pregnant, you will require 220 micrograms of iodine a day to guarantee your infant's cerebrum and sensory system improvement. Consume milk and cheese.
  7. Avocados: These are stacked with potassiumvitamin C and vitamin B6 (helps in tissue and mind development and also reduces morning sickness). Avocados are a delightful approach to get your vitamins. Spread some avocado on your toast in place of cheese or mayonnaise.
  8. Oats: Oats are loaded with fiber, B vitamins, iron and a large group of different minerals. Along with other complex carbs, they are pressed with fiber (help in getting rid of constipation). Fill your breakfast dish with them, yet do not stop there — add oats to flapjacks, biscuits, cakes, treats, and even meatloaf.

The diet of a pregnant woman must include an ample amount of fruit and veggies, lean protein, whole grains, dairy products, pulses and legumes to ensure good health of the baby.

In case you have a concern or query you can always consult an expert & get answers to your questions!
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