When a woman is pregnant, she is more conscious of her health. A woman needs more care and a healthy diet during pregnancy because what she eats and drinks affects the baby’s health. Nutritionists henceforth recommend a variety of foods and beverages for a pregnant woman.
If a pregnant woman involves healthy foods in her diet, these foods deliver important nutrients for the baby that is helpful in the growth and development of the baby. Here we have the 10 top tips that can help a woman during her pregnancy.
1. Never Skip Breakfast:
Fortified foods are the best option for breakfast like fortified cereals are full of nutrients. So you should try to eat cereals for breakfast along with fruits. Whenever you are not feeling well, you can take a whole wheat toast for the breakfast. You can consume more breakfast as it gives you energy and keeps you in charge for the whole day. So always try to not avoid breakfast during pregnancy.
2. Add Food with Full of Fiber:
A pregnant woman’s diet should include food full of fiber such as fruits and veggies. In fruits, she can take bananas and melons and in veggies, she can take carrots and cooked greens. It will be great to add whole grains and beans to a pregnant women’s diet. She can also consume oatmeal and brown rice.
3. Consume Healthy Snacks:
You should include fat-free or low-fat yogurt with fruit for a pregnant woman’s diet. Another healthy snack is whole-grain crackers that you can try with low-fat or fat-free-cheese.
4. Folic Acid is Essential for Everyday Diet:
Folic acid plays an important role in pregnancy as it helps to prevent birth defects. Foods rich in folic acid include bread, pasta, rice, and beans. Leafy greens (spinach) and citrus fruits (orange) are also folic acid foods.
5. Try to Avoid Caffeine:
Caffeine products are not good for pregnant women, so try to use them less. In case you want to take coffee, you go for decaffeinated coffee. During pregnancy, you should not take soda, instead of this, choose to have water or seltzer.
6. Include Calcium in Your Diet:
The daily consumption of calcium is important for a pregnant woman. So it is necessary to add dairy foods such as yogurt, milk, curd, and cheese in the diet. If a pregnant woman is vegan then calcium-rich foods are the best for her. Calcium-fortified soymilk, juices, and plant milk are some of the best calcium-rich foods. You can also add soybeans, soynuts, mustard, and broccoli to the diet to have calcium.
7. Zinc is Important for the Fetus Development:
Zinc is a vital trace element, so it helps to induce cellular integrity. Zinc is also helpful in several biological functions such as nucleic acid metabolism and protein synthesis. Zinc aids with fetus development and also aids with cellular growth and division. Some examples of food rich in Zinc are lentils, bran, onions, pasta, rice, cereals, gram, wheat, ginger, and sunflower seeds.
8. Iron Plays a Vitalizing Role during Pregnancy:
Iron is important for hemoglobin and works as the major protein in RBCs which is also the oxygen-carrying pigment. The amount of blood increases by 50% in a woman’s body during pregnancy therefore she needs more iron to make hemoglobin. In the starting period of pregnancy, women have sufficient iron in their bodies to meet pregnancy demands. But in the 3rd and 4th months, women’s bodies require additional iron to keep the fetus healthy.
For this, a pregnant woman should consume foods that consist of iron such as dried beans, peas, dried fruits (apricots, almonds, brazil nuts), and legumes (kidney beans). You can also take leafy green vegetables such as spinach, collards, and dandelion leaves as they are a great source of iron. Whole grains such as millets, oats, wheat, and brown rice are also an example of the food rich in Zinc.
If you are in the early and mid-pregnancy stage then low levels of iron may cause iron deficiency anemia, because of this the risk of low birth weight and other complications can increase.
9. Have Some Lean Meat and Proteins:
If you are a non-vegetarian, you can eat lean beef, pork, and chicken as these all are excellent sources of high-quality protein. Beef and pork also provide you iron, choline, and other B vitamins- these are the elements that a woman needs in a higher amount during pregnancy. It can be hard to get iron needs with meals alone, especially if you are vegetarian or don’t like meat. Lean red meat can help you to increase the amount of iron, so you can have enough iron from meat that you are getting from food.
10. Try to Use Fish Liver Oil:
The oily liver of fish is used to make an oil that we called fish liver oil or cod liver oil. This oil has omega-3 fatty acids EPA and DHA that help in fetal brain and eye development. Fish oil may help a pregnant woman to protect against preterm delivery.
Vitamin-D is also an important element that our body needs but there are lots of people who don’t get it enough. Fish liver oil is a great source of vitamin-D. The people who don’t eat seafood regularly or don’t like to eat seafood then fish liver oil is more beneficial for such people and people who are supplement with omega-3 or vitamin D can also use fish liver oil.
One tablespoon of fish liver oil can provide you enough omega-3, vitamin-D, and Vitamin-A altogether. But never consume more than one tablespoon or one serving per day because a higher amount of vitamin-A can be dangerous for your baby.
High-level consumption of omega-3 should not be taken by a pregnant woman as it makes your blood thin. There are some low mercury fishes such as sardines, canned light tuna, salmon, and Pollock- these all are great sources of omega-3 and can help you to get your omega-3 goals.