Now when you are about to become a mother, then it is important that you eat well. This will allow you to get all the nutrients you need for yourself and your baby. If your diet is not right from the beginning, then you can face some difficulties during and even after delivery. So, today, I have come with pregnancy foods to eat list which contains vitamins and minerals, especially folic acid and iron that will keep you and your baby healthy.
Physical development of the mother and embryo during pregnancy depends on the amount of protein in the diet. Therefore, add products that contain protein in the pregnant foods to eat list or your diet charts.
Use junk food in a limited amount because it only contains more calories and nutrients are in a lesser amount.
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Pregnancy Foods To Eat List
Here are the pregnancy foods to eat list to guide you during your pregnancy. These pregnancy foods to eat list will help you to maintain both your and your baby’s health. Check out the pregnancy foods to eat list below:
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Cod Liver Oil:
This cod liver oil contains omega 3 fatty acids, elements called EPA, DHA, which are helpful in the development of the brain and eyes of the baby. Cod liver oil also has a good amount of Vitamin D. In the days of pregnancy, the consumption of cod liver oil is also essential, and in the future, the risk of diseases become lower.
Cod liver oil has EPA, DHA, which are helpful in the development of the brain and eyes of the baby
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Taking dairy products during pregnancy reduces the risk of complications like preeclampsia, gestational diabetes, vaginal infections, and allergies. Dairy products are the best source of calcium and phosphorus, vitamin B, magnesium and zinc which women need to increase bone density and to build baby bones. Dairy products contain high amounts of calcium, protein and vitamin B12.
- Skimmed Milk
- Greek yogurt
- Paneer (If you are vegan then eat tofu)
- Cheese etc.
Pregnant women who are allergic to milk should eat other sources of protein and calcium, such as green vegetables, soya milk, tofu, fish, sesame, nuts, and whole grains etc.
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In this pregnancy foods to eat list must add legumes such as lentil pulses, peas, beans, chickpea, soya bean, and peanuts. Legumes are an excellent source of fiber, protein, iron, folate (B9) and calcium, which are highly required for pregnant ladies. In addition, the beans contain a lot of amount in fiber. Iron, magnesium, and potassium are also found in high amounts in some.
Lack of foliate enhances the risk of malfunction of the nerve tube and the weight of the baby during birth. After insufficient intake of foliate, the child becomes more prone to infection and diseases.
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The pregnancy foods to eat list must contain whole grains instead of refined grains, they contain all the elements that give you the right nutrition. Adding it to a balanced diet for the pregnant woman does not increase the weight too. Examples of whole grains are
- Wheat flour,
- Sorghum (jowar),
- oats etc.
There is plenty of fiber, vitamins, and carbohydrate present in whole grains foods and it also helps in better digestion of the pregnant lady.
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Eggs play a key role in healthy eating because they contain almost every essential nutrient in a small amount. A large egg contains 77 calories. At the same time, high-quality protein and fat are also present in eggs and many vitamins and minerals are also found in it.
An egg is a good source of Choline which is essential for many processes in the body such as brain development and health. During pregnancy, low-calorie intake increases the likelihood of the defect of the nerve tube and the ability of the brain to function.
A whole egg contains approximately 113 milligrams of collagen, which is about 25% of the recommended food volume for pregnant women.
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There is no complaint of constipation in pregnancy due to fiber that is high in green vegetables. Green vegetables such as
- Fenugreek etc.
The weight of the child being born to the woman involved in the food is balanced during birth.
All these vegetables are rich in elements such as iron, vitamin A, C and K, calcium, which should be taken as a dietary form for a healthy pregnancy.
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Meat and chicken are excellent sources of high-quality protein, Iron, Colleen, and vitamin B, which are essential in high doses during pregnancy. Iron is an essential mineral used by red blood cells (hemoglobin) which is important for transmitting oxygen to all the cells in the body. Pregnant women need more iron because they increase blood volume.
During initial and mid-pregnancy, anemia can occur due to a decrease in iron level, which doubles the risk of weight loss prior to delivery and birth.
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In sweet potato, there is a substance called beta-carotene. Sweet potato contains Vitamin A, which is very beneficial in the physical development and division of its tissue. Pregnant women require 10-40% more Vitamin A than normal women.
These foods will help immensely in the development of the baby and also keep the mother healthy during and after delivery of the baby.
As much as nutritious food is necessary during pregnancy, water is also essential. During pregnancy, the amount of blood in the body increases to 1.5 liters. To maintain this quantity and to keep the amount of water balanced in your body, it is important to keep drinking water in the required amount.