Which healthy food to eat during pregnancy?

 

Healthy food is very essential for you and your baby during pregnancy. Using healthy food is the best way for your baby healthy start to life. So it is very essential for making a healthy diet plan during pregnancy. You have to maintain the number of vitamins, minerals, proteins, healthy fats, fibres, and carbohydrates extra in your body during pregnancy.

Here are some healthy foods and drinks which we have to use during pregnancy:

Dairy Products:

During pregnancy, you need to eat healthy foods for the growth of your little ones. So dairy products like yoghurt and milk are best for you because they are full of calcium and protein. Dairy products are full of whey and casein which are two high-quality proteins and very beneficial for you and your baby. Dairy products provide you with a huge amount of zinc, magnesium, vitamin B etc. Yoghurt especially probiotic yoghurt is very useful for your digestive health.

Water:

During pregnancy, you need to stay hydrated because your body channel hydration to your body. If you don’t take water inside your body you will dehydrate and this is not good for you and you are little once. Due to dehydration, your mood got bad, you feel anxious and tired, headache. Dehydration will also cause a reduction in your memory. Constipation and urinary tract infections are common in pregnancy and you can reduce them by only taking water in your body. You need to take 2.5 litres during the day but keep in mind through to fruits, vegetables etc. 

Fish liver Oil:

Fish liver oil is very necessary for the development of your eyes and fatal brain during pregnancy. Because it contains omega-3 fatty acids and EPA. You can get it from cod because cod has an oily liver. It also helps to give you protection against preterm delivery. Fish oil is also rich in vitamin D and very beneficial for those who do not take vitamin D and seafood every day. But before using remember that its single serving is 15 millilitres or 1 tablespoon. When you take more than a single serving in a day the amount of vitamin A increases which is dangerous for your little ones and amay cause the thickness of your blood. 

Dry Fruits:

Dry fruits are rich in many vitamins, calories, minerals; fibre etc. It’s one serving that provides a large percentage of iron, potassium, minerals, and vitamins. Dates are rich in potassium, iron, fibre etc. Similarly, prunes are also high in vitamin K, fibre and potassium. The amount of nutrients is the same in one piece of dry fruit as compared to other juicy fruits. Dry fruits are very helpful for increasing nutrients and calories in your body but doctors do not recommend more than one serving at a time during pregnancy.

Berries:

Berries are also rich in water, vitamin C, fibres, antioxidants, healthy carbs etc. Some berries are very best during pregnancy like strawberries, blueberries, and raspberries and give you more inspiration. Berries are high in fibre and water and provide you with a lot of nutrients and flavours.

Whole Grains:

Whole grains are also essential during pregnancy. Because whole grains like brown rice, barley, wheat berries, quinoa and oats are rich in vitamins, fibres and plant compounds. Quinoa and oats are also high in protein, vitamin B, fibre, and magnesium which are very necessary for pregnant people.

Sweet Potatoes:

Sweet potatoes are also very necessary during pregnancy because they are high in plant compounds and beta carotene which is converted in your body into vitamin A. vitamin A is very helpful for the development of a baby during pregnancy. Sweet potatoes are a source of fibre and carotene. Fibre is very useful for reducing blood pressure, and spikes and improvement of your digestive health. It also hits constipation during pregnancy. 

Eggs:

Eggs are very important during pregnancy. Because eggs are rich in high-quality fats, minerals, proteins, various vitamins, 80 calories etc. Egg also has choline which is a vital nutrient that helps in the development of baby brains and prevents spine development of abnormalities. 

Broccoli and leafy greens:

Broccoli and leafy greens are very important during pregnancy. If you don’t like to eat you can merge them with different dishes. Broccoli and leafy greens like spinach, and kale are rich in nutrients, various vitamins, calcium, iron, folate, fibre etc. These are linked with reducing the risk of low-weight birth.

Lean meat and proteins:

 Lean meat like beef and chicken are high in proteins, iron, choline, and vitamin B that you need a huge amount of during pregnancy. Iron is very essential during pregnancy lack of iron at the start and mid of your pregnancy may cause iron deficiency, low weight at birth and some other problems.