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How To Eat Healthy diet In Pregnancy: Foods To Eat When You Are Pregnant

By Sneha Pillai|3 - 4 mins| February 08, 2020

Pregnancy or Gestation is the most beautiful time in the life of every woman. In this period, you need to take proper care of your health and diet. The euphoria of carrying a life soon gives way to myriad apprehensions, and you need to be aware of what issues pregnancy can wreak on your body and mind.

Symptoms Of Pregnancy

Pregnancy symptoms can vary in intensity, regularity, and the time of continuity. Countless early pregnancy symptoms can arise in first to the third trimester, which can lead to an uneasiness of the mother.

  • Morning sickness is one of the most common symptoms of early pregnancy. This can appear at any time of the day, especially in the morning. Nausea becomes a part of this time due to the rapidly increasing level of estrogen in the blood. During pregnancy, you can experience a delicate sense of smell. Various odors like cigarettes, cooking fish or meat, perfume, may cause waves of nausea during early pregnancy.
  • Fatigue and tiredness is also a common symptom at an early stage. Due to the increased level of progesterone, lower blood sugar, and lower blood pressure, mothers often tend to sleep most of the time. Increased blood volume may also be a reason behind this.
  • Constipation and mood swings are commonly known symptoms in early trimester. In this stage, different types of hormones play a different role in the body, and it may cause unusual emotions most of the time.
    In the first trimester, when hormone changes are speedy, you could have weird food cravings, especially for fried kinds of calorie-dense food or tea or coffee. Sometimes your craving for sour foods is noticeable.

Foods To Eat When You Are Pregnant

The pregnancy diet should include all food groups into it. The menu should support a good source of protein in every meal for the proper growth of the baby.

Food to Eat During Pregnancy

One can include following food items in their Pregnancy Diet

  • fish, whole egg, meat, milk, and other dairy products as a first-class protein source with high biological value.
  • Pulses and beans can also add to the diet. They are rich sources of folate, fiber, protein, and many other nutrients. Folate can reduce many birth-related defects, as well.
  • Yogurt is the right choice in the pregnancy diet. It’s easily digestible, helps to meet increased protein and calcium requirements.
  • Probiotics can also help to reduce many risk factors that occur during this condition.
  • Green vegetables are a rich source of iron, vitamins, and dietary fiber.
  • Fruits also contain a high quantity of vitamins, minerals, and roughage. A high fiber diet can avoid constipation, which affects pregnancy.
  • Pumpkin, carrots, and sweet potatoes are a rich source of beta carotene. Beta carotene converts to vitamin A in the human body. It helps in the growth and differentiation of cells in the growing fetus. Thus pregnancy diet should include these vegetables at least in any one meal during the day.
  • Whole eggs are essential to include daily in diet during pregnancy as they contain choline. These nutrients are necessary for the brain growth and development of the newborn.
  • Fishes are a good source of omega -3-fatty acids, vitamin D, and Docosahexaenoic acid (DHA), which are essential for the brain and eye development of the baby as well.

Healthy Diet During Pregnancy

A healthy and balanced diet during pregnancy is utmost required for proper growth and development of the newborn. Diet should include all major food groups, dietary fiber, micro, and macronutrients. A high protein diet is recommended with moderate fat and carbohydrate. Women should consume three hundred to five hundred extra calories when they are carrying the baby.

Moreover, enzyme-rich foods and fermented foods are essential to include in the prenatal diet as beneficial bacteria can help indigestion.

Eat for two in terms of nutrition, not calories, and have a wonderful and healthy pregnancy.

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About The Author:

Sneha Pillai

Last Updated: Sat Feb 08 2020

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