The most awaited moment has finally arrived! The parallel pink lines on the pregnancy test were about to change everything including the way you eat and drink. More than yourself, you would be concerned about the well being of the unknown face that was growing inside you. For the sake of your unborn fetus, you would readily give up the things you always enjoyed eating or drinking. However, you must not forget to include those things in your healthy pregnancy diet that would avoid birth complications.
You have all heard the goodness packed in natural fruits and vegetables. Now that you are pregnant, splurge on a variety of fruits and vegetables that would complete the recommended daily servings of vitamins and minerals. Pregnant women should carefully choose to eat almost 5 to 7 servings of fruits and vegetables each day. While choosing fruits juices, select the ones that do not have added sweeteners, preservatives or artificial flavours. Extremely nutritious fruits and vegetables include broccoli, dark leafy green vegetables, sweet potatoes, oranges, bananas, raisins, etc.
Even those who are not expecting know how important calcium is for the body. If you want your baby to grow up with strong bones and teeth ensure that you have a daily intake of 1,300 mg of calcium every day. You would get plenty of calcium from yoghurt, orange juice, sardines, cheddar cheese, soy beverages, tofu and of course, milk. In case, you are lactose intolerant, speak to your doctor. To achieve your daily target of calcium, you could start drinking three cups of milk or equivalent product.
Pregnancy makes you feel fatigued and low on energy. To compensation and restore your continuous supply of energy, it is suggested to consume nine to eleven servings of starchy food daily during pregnancy. It also satisfies the body’s requirement for essential vitamins and fibres. Yams, sweet potatoes, brown rice, wholemeal bread, porridge, banana, crackers, wholemeal pasta and wholegrain cereals are good choices of starchy food.
The building block, protein should be a daily part of pregnant women’s diet. It plays a vital role in building cells and promotes birth weight of the fetus. It also acts as armour to prevent infection risk, jaundice and respiratory distress syndrome of the newborn baby. Two or more servings of protein would fulfil the daily requirement of protein for a pregnant female. Food rich in protein includes eggs, chicken, lean meat, fish, etc. In case if you want to go vegan during pregnancy, eat plenty of kidney beans, lentils, chick peas, etc.
Iodine plays a key role in averting any cognitive defects that could affect your baby in the womb. Iodine goes a long way in developing your baby’s brain. Thus, pregnant ladies should consume approximately 150 micrograms (mcg) daily in form of seafood, dairy products and salt. It would be a good idea to choose sea salt over rock salt to supplement your body with the required iodine.
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