If you’re conceiving or planning to conceive get nutrient-dense foods that will help your baby in growth and development. During pregnancy,
You do not need a special diet plan, but it’s important to get a variety of different foods for a balance of nutrients for you and your baby.
During pregnancy need Folic Acid, Calcium, Vitamin D, and Iron more than the others so you must take in healthy and enriching nutrients in food.
Don’t Eat for Two
During pregnancy, everyone thought we needed to increase the portion, but you do not need this even, if you are having twins or triplets. Try to have a healthy and full-nutrition breakfast because this can help you avoid cravings for unhealthy foods that are high in fat and sugar.
Best foods to Eat During Pregnancy
Protein-Rich Foods:
1. Chicken, Beef
2. Salmon Fish
3. Lentils, Chickpeas, and Black Beans
4. Eggs
5. Milk, Cheese, and Yoghurt
Folate-Rich Foods
Being pregnant or planning for pregnancy women should take folic acid supplements for 3-4 months Folate also called vitamin B9 manufactured as folic acid and then converted into folate by the body. A deficiency of folate causes serious disease in babies and also causes a tingling sensation in extremities and tiredness so it is important for pregnant ladies to take well-balanced nutrition food enrichment of folate and the source is:
1. Greens Leafy Vegetables- Spinach, Kale, and Collard Greens
2. Lentils, Chickpeas, and Black Beans
3. Oranges, Grapefruits, and Avocados
4. Look for Cereals Loaded with Folic Acid
Iron-Rich Food’s
More than 70% of pregnant women came with low Hb and the main cause is iron deficiency. Iron enrichment nutrition food source is:
1. Beef, Lamb, and Pork
2. Chicken and Egg
3. Fish
4. Lentils, Chickpeas, and Black Beans
5. Look for Cereals Loaded with Iron
6. Apple, Dates,
Calcium-Rich Foods
During the development of the baby, bones grow up using calcium from the mother’s side so the mother should be a good source of calcium.
1. Dairy: Milk, Cheese, and yoghurt
2. Leafy Greens: Broccoli, Kale, and Spinach
3. Fortified Milk Look for Milk with High Calcium
4. Tofu: Made with Calcium Sulfate
5. Boiled Soybeans
Healthy Fats
Good fat is also the basic nutrition for the normal development of the baby so the source is:
1. Nuts: Almonds, Walnuts, and Pecans
2. Seeds: Chia, Flex, and Pumpkin Seeds
3. Avocados: Rich in Healthy Fats and Essential Vitamins
4. Fatty Fish: Salmon
Whole Grains
Constipation is the most common problem occurring during pregnancy to avoid this problem women need whole-grain fiber nutrition and the source is:
1. Brown Rice
2. Quinoa: Complete Protein and Rich in Fiber
3. Whole Wheat Bread: Rich in Fiber
4. Oats
5. Barley: Essential Vitamins
Nutritional Snacks in Pregnancy
If you are hungry between meals, try not to eat snacks that are high in fat and sugar, such as sweets, biscuits, or chocolate. Try to choose something different enrich of nutrition such as:
Sandwiches With Grated Cheese, Lean Ham, Mashed Chicken with Salad
Vegetable Salad Such as Carrots, Tomatoes Cucumber Beetroot
Plain Yogurt with Fruits
Vegetable And Bean Soups
A Small Bowl Of Cereal, Or Porridge, With Milk
Milky Drinks of Fruits
Fresh Fruit
Roasted Beans On Toast Or Baked Potatoes
Remember to always consult with your doctor or dietitian for personalized nutrition advice during pregnancy.