It is the dream of every woman to be a mother. There is that special kind of feeling knowing there is this little seed growing inside of you each day.
Every woman wants to deliver a healthy baby and it is important you look out for the meals you take in right from the time you conceive to the final moment when you deliver that bouncy baby.
Maintaining a healthy diet during pregnancy is very important. During this time, your body needs additional nutrients, vitamins and minerals.
In today’s lesson, we will look at some healthy meals a pregnant woman should take in;
• DIARY PRODUCTS
You need to consume extra protein and calcium to meet the needs of the growing fetus during pregnancy.
Dairy products contain two types of high quality protein: casein and whey. Dairy is the best dietary source of calcium, and provides high amounts of phosphorus, various B-vitamins, magnesium and zinc.
Yogurt, is particularly beneficial for pregnant women. It contains more calcium than any other dairy product. Some varieties also contain probiotic bacteria, which support digestive health
People who are lactose intolerant may also be able to tolerate yogurt, especially probiotic yogurt
Taking probiotic supplements during pregnancy may reduce the risk of complications such as preeclampsia, gestational diabetes, vaginal infections and allergies.
• LEGUMES
This group of food includes lentils, peas, beans, chickpeas, soybeans and peanuts. Legumes are excellent plant-based sources of fiber, protein, iron, folate (B9) and calcium, of which the body needs all of these in excess during pregnancy.
Folate is one of the B-vitamins (B9).
It is very important for the health of the mother and fetus, especially during the first trimester.
However, most pregnant women are not consuming nearly enough folate.
Insufficient folate intake may also cause the child to be more prone to infections and diseases later in life.
Legumes contain high amounts of folate. One cup of lentils, chickpeas or black beans may provide from 65–90% of the RDA (19).
Furthermore, legumes are generally very high in fiber. Some varieties are also high in iron, magnesium and potassium.
• SALMON
Salmon is very rich in essential omega-3 fatty acids. Most people, including pregnant women, are not getting nearly enough omega-3 from their diet.
Omega-3 fatty acids are essential during pregnancy. These are found in high amounts in seafood, and help build the brain and eyes of the fetus.
Pregnant women are generally advised to limit their seafood intake to twice a week, due to the mercury and other contaminants found in fatty fish.
This has caused some women to avoid seafood altogether, thus limiting the intake of essential omega-3 fatty acids.
However, studies have shown that pregnant women who eat 2–3 meals of fatty fish per week achieve the recommended intake of omega-3 and increase their blood levels of EPA and DHA.
Salmon is also one of very few natural sources of vitamin D, which is often lacking in the diet. It is very important for many processes in the body, including bone health and immune function.
• EGGS
Eggs are the ultimate health food, because they contain a little bit of almost every nutrient you need. A large egg contains 77 calories, as well as high-quality protein and fat. It also contains many vitamins and minerals.
Eggs are a great source of choline. Choline is essential for many processes in the body, including brain development and health
Low choline intake during pregnancy may increase the risk of neural tube defects and possibly lead to decreased brain function
A single whole egg contains roughly 113 mg of choline, which is about 25% of the recommended daily intake for pregnant women (450 mg)
• WATER
During pregnancy, blood volume increases by up to 1.5 liters. Therefore, it is important to stay properly hydrated.
The fetus usually gets everything it needs, but if you don’t watch your water intake, you may become dehydrated.
Symptoms of mild dehydration include headaches, anxiety, tiredness, bad mood and reduced memory.
Furthermore, increasing water intake may help relieve constipation and reduce the risk of urinary tract infections, which are common during pregnancy.
General guidelines recommend drinking about 2 liters of water per day, but the amount you really need varies by individual.
As an estimate, you should be drinking about 1–2 liters each day. Just keep in mind that you also get water from other foods and beverages, such as fruit, vegetables, coffee and tea.
TO BE CONTINUED….
Source: Healthline.com
