Are you expecting your baby? Great, congratulations. Having little one inside you is inexpressible feeling. I know you must have so many questions regarding what to eat ? and what not to eat?
What is healthy? What are the protein sources for vegetarian? I know, I have been through this phase. And I think I figured it out something.
Pregnancy is divided in three phase.
First trimester(1-12 weeks),
second trimester(13-24 weeks)
and third trimester(25 to 37/38 weeks).
Initial 3 months known as first trimester, it is most crucial to your baby’s development, the major body structure forms in first trimester. That’s why nutrition play an important role in your pregnancy journey. Now major organs and systems are formed in 1st trimester now the following 6 months are for the growing and baby’s weight is going to increase.
That’s why nutrition play an important role in your overall pregnancy.
vegetables are full of nutrients and they are loaded with full of fibers, which are important part of healthy diet. It should be in your diet when you are pregnant.
- Green leafy vegetables:- spinach, kale, cabbage, romaine lettuce, arugula, mustard leaves are excellent source of fibers, folate and carotenoids. These vegetables contain vitamin K and vitamin C and minerals such as iron and calcium. And dark green vegetables provide antioxidants to the body. They also prevent constipation which is very common during pregnancy. Cabbage is not beneficial in raw form so try to eat in cooked form.
- Carrot, sweet potato, cucumber, bell paper:– sweet potato, carrot and bell paper(capsicum) provides beta carotene which convert into vitamin A which are very important in developing baby’s eye, skin, bone and organs. Cucumber are low in calories but high in water and several important vitamins and minerals. Eat with peel provides maximum amount nutrients.
There are so many other vegetables like tomatoes, broccoli, beet root, better gourd (lauki), avocado and okra also beneficial during pregnancy.
fruits provides vitamins and minerals that are essential during pregnancy.
American pregnancy association recommended eating two to four serving of fresh fruits per day like, 1 serving = one medium apple or 3 strawberry or 10 blubberies.
- Apricots :- apricot contain very good amount of calcium which strengthen your bone and preserve nerve function. Apricots also provide magnesium.
- Berries :- blueberry, raspberry, blackberry, strawberry are loaded with vitamin C, beta carotene, potassium, folic acid and antioxidants which helps in formation of baby’s healthy skin cell and immune system. Eat berries after high protein or iron diet for better absorption.
- Bananas :- bananas are good source for calcium and potassium. They also contain vitamin B6, vitamin C and fibers. It relieves constipation and research shows that it also prevent nausea and vomiting in early pregnancy.
- Apple :- apple are high in fibers and good source vitamins A , vitamin C and potassium.
- Watermelon :- the benefits are even delicious. Watermelons help in heartburn and constipation. Watermelons are high in water so it prevents dehydration. And the minerals in watermelons helps in reducing in cramps during third trimester. Watermelon contain more lycopene than tomatoes, an antioxidant which provide you immunity against infection.
There are other fruits like oranges, Guava, mango, kiwi, pear, avocado which has incredible benefits to pregnant lady and their inborn child.
These groups includes lentils, beans, peas, chickpeas, soybeans. These are excellent source of fiber, protein, iron and folates and calcium which requires high in amount during pregnancy. Legumes contain high amount of folate. One cup of lentils, chickpeas or black beans may provide from 65–90% of the daily intake. They also reduce the risk of some birth defects and diseases.
4. Nuts and seeds
Nuts and seeds are filled with protein, healthy fats, folate, vitamin E, omega-3, omega-6
- Omega 3 fatty acid found in nuts and seeds aids neurological and brain development of baby.
- Fiber found in nuts and seeds also helpful in aiding digestion.
- Incorporates of more nuts and seed in your diets can helps you meet your daily folate needs.
- Nuts such as peanuts, walnuts, almonds, cashew, etc.. are high in fat and are good source of vitamins and minerals.
- Seeds like pumpkin seed, sunflower seed, chia seeds, flax seeds are also high in fiber and omega 3 fatty acids and calcium.
one ounce (28 gram) of walnuts provide about 28 mcg of folate, or around 7% of daily requirement, while same amounts of flax seeds provide about 24 mcg of folate, or 6 % of daily requirement.
3- ounce serving of cashew will provide you 5 mg of zinc, or about 50% of your daily requirement.
5. Dairy product
Dairy products are excellent source of protein, calcium, vitamin D, phosphorous and other essential minerals and vitamins. The nutrients are important for your baby’s developing bone, teeth, muscles.
The person with lactose intolerant should not give up on daily from their diet. Research shows that most people who have trouble in digesting lactose can tolerate at least 1 cup of milk at mealtime,
Here are ways to include dairy if you are lactose intolerant.
- Drink lactose reduce milk.
- Divide it up. Have 1/2 cups of milk four times a day with meal or snack.
- Drink milk with food, get easily digest when mixed with other food, especially high fiber food.
- Eat low fat cheese, more than half of lactose remove from low fat cheese during the processing. Hard, aged cheeses have lowest amount of lactose.
- Eat yogurt, this can be great alternative of milk. Yogurt also contain active culture, which are beneficial bacteria that helps you digest lactose.