Written By: Debjani Arora | Updated : April 20, 2016 5:21 PM IST
Read this in Hindi.
Healthy eating is of prime importance during pregnancy. But what you eat is more important than simply adding calories to your plate. Often, women miss on essential nutrients which contributes towards maternal and fetal well-being. While it is true that you should eat a balanced diet and include foods from all food groups to ensure proper growth and development of the fetus, try not to miss on the following nutrients and include them in your diet one way or the other. Here goes the list of your seven must-have essentials of pregnancy diet:
Calcium: You have learnt from your school textbooks that calcium helps in bone and teeth development. More reason why you need it during your pregnancy. Your baby s calcium requirements need to be met for overall skeletal development. So have that glass full of milk and gorge on milk products like cheese, yoghurt, paneer. If you are lactose intolerant or develop intolerance during your pregnancy it is no reason you should miss on natural sources of calcium and depend on pills. Turn to non-dairy products rich with calcium to make up for the deficiency, says Deepshikha Agarwal, a Mumbai based dietitian and sports nutritionist expert. Other good sources include lotus stems, almonds, broccoli and til or sesame seeds. Here are 10 superfoods that every pregnant woman should eat during pregnancy.
Folic acid: Folic acid is essential for fetal brain and spine development. Often women are prescribed pills as doctors believe one might not include enough of it in the diet and hamper fetal well-being, informs Deepshika. Though you shouldn't miss out on your pills, you can supplement them by having tofu or soya paneer, dark green veggies like spinach and fenugreek, bottle gourd, muskmelon, peanuts and peanut butter. Many women are allergic or might develop peanut allergy during pregnancy. If you notice any allergic reaction due to it, drop it from your food list. Other food items would still give you enough folic acid if taken adequately, says Deepshika. Here is why you should have folic acid during your conception phase too.
Iron: It helps to up the hemoglobin levels in you and in organ and cell development of your baby. 'Remember you need to keep your iron levels up as you are now responsible for your baby s health and development too,' says Deepshikha. Have plenty of dark green veggies like spinach, fenugreek, broccoli, dates, raisins, figs, beetroots and apples. 'Never have iron and calcium-rich foods together as calcium many interface with absorption of iron,' cautions Deepshika. For instance, avoid broccoli salad with curd or milk with a spinach toast. Know why you should have your iron pills with a glass of orange juice.
Protein: Your protein intake during pregnancy should increase by 10 g. Protein helps in cell and muscle development in both you and your baby. Eggs and chicken are by far the best source of protein. If you are a vegetarian, include all varieties of pulses, soya and sprouts to get the requisite amount of protein on your plate.
Vitamin B12: Don t miss out on this. Vitamin B12 is needed for proper brain functioning of both the mother and the baby. Liver and poultry products are rich source of this vitamin. 'Sprouted beans are also a best source of this vitamin. Just when the bean germinates it becomes the storehouse of vitamin B12,' informs Deepshikha. Soya milk fortified with vitamin B12 would also serve the purpose.
Water: You don't need any explanation on why you should have water during pregnancy. 'This will not only help your body get rid of internal toxic build up, but will also save you from urinary tract infections which are common during pregnancy,' says Deepshikha. Sipping on coconut water or fresh orange juice would also help. Know why drinking water during pregnancy is crucial for you.
Fruits: Chomp on them, all colours and all variants. Ideally it is recommended that one should have five portions of fruits a day during pregnancy. 'Have fruits rich in antioxidants like musk melons, strawberries, grapes, etc. Oranges rich in vitamin C would help in absorption of iron and apples can help relieve constipation a common pregnancy woe, being rich in fiber,' says Deepshika. Don't restrict yourself here. Go ahead and pick your favourites. Here are four citrus fruits that you should have during your pregnancy.
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