We have answered the general queries regarding the diet of pregnant women. Here is a list of all the ‘good’ foods that a pregnant woman can and should consume.

Introduction:  

Being pregnant is a miraculous yet very hectic and special event that generally lasts for 9 months. These nine months are the most crucial stage because the stakes are high. A human life form is at stake and no compromises can be made in order to safely deliver the baby. Therefore; stress, confusion, and complications are expected. Aside from all the puzzling questions that might arise in the mind of a pregnant lady, fears and mistakes are common to be experienced. Like experiencing memory loss to the point that you have to have a cell phone tracker installed to remember where you forgot your phone or purse or anything. But a lot of mothers have raised a question regarding the dietary routines to follow to ensure a healthy delivery. Let’s take a look at that problem.

The Questions:

People have asked about specific things that whether or not it is a good option to eat when you’re pregnant. Items like plums, jaggery, passion fruit have been in the minds of the people when they faced the question of whether or not it would be good for the baby inside. But let’s talk about what you can easily eat without worrying about the health of the child.

Dairy Products:

You can rely on dairy products to be your natural helpers in replenishing muscle strength and your skeletal system. Try to eat as much yogurt as you can and intake casein and whey that is present in dairy. The things you are looking for in these dairy products is the probiotic bacteria that proves very beneficial for pregnant women.

Legumes:

Legumes can mean a lot of things. Peas, beans, lentils, and even peanuts and soybeans are considered Legumes. Iron, protein, fiber, and calcium are present in this category of foods that you can eat to have a healthy diet. Another thing that legumes contain is folate which is something most pregnant women don’t consume but should. Neural tube defects and low birth weight are common side effects of having insufficient amounts of folate.

Salmon:

For those of you who don’t like fish, you should reconsider eating it. Fish like Salmon is very nutritious because of the omega-3 fatty acid that most women need in pregnancy. Salmon is directly involved in making sure that the baby’s brains and eyes are functioning properly. The fatty acids are also known for increasing blood levels of EPA and DHA along with the composition including the very vital vitamin D that is often ignored in pregnancy diets.

Eggs:

A common nutritional option that is beneficial even in pregnancy because of Choline present in them along with 77 calories in each egg. Lower choline rate might cause the fetus brain function to be decreased aside from the possibility of neural tube defects. Not just pregnant women, but the average rate of intake of choline by the general population is lower than the recommended amount. As a result of which, almost 90% of people are lacking in choline. This can turn to result in lower brain functionality and in the cases of pregnancy, the very health of the child is at stake.

Green Veggies:

Broccoli and other green vegetables like spinach are a great source of fiber, vitamin, calcium, iron, folate, and potassium. Vegetables are necessary if you want to regulate the bodily functions and lower the risks of getting sick during pregnancy. These vegetables help you stabilize your mental and physical condition through the antioxidants present in them. You can expect to have a severe lack of vitamins in your body especially vitamin K, vitamin A, and C. Vegetables not only sufficiently regulate the amounts of vitamins in the body but also offer iron, fiber, folate and potassium that are very important substances that need to be consumed in order to have a normal delivery.

Meat:

Meat is actually good for mothers since it contains protein of high quality. High amounts of fiber, choline, and iron are needed during pregnancy and meat is a great source to sustain that necessity. Many cases of premature deliveries are often caused because the mother was iron deficient. Even low weight at birth is a common consequence of the lack of meat intake in the diet. Developing an aversion towards meat is understandable during pregnancy but iron deficient anemia is a serious issue that needs to be looked out for.

Berries:

This might sound a little odd but berries are very beneficial when it comes to dietary plans to help with pregnancy. By now, we’ve identified the few similar elements that need to be taken in sufficient amounts to develop a healthy baby. Choline, fiber, vitamins, antioxidants, etc. Great news to know is that berries have all that in them, particularly vitamin C. A lot of skin related defects and diseases are caused by the irregular amounts of vitamin C along with our whole immune system. Although they don’t carry a lot of calories in them, they still prove to be the perfect snack for a pregnant woman as it doesn’t spike blood sugar levels, contains a lot of useful ingredients that are required for proper growth of the fetus and are rich in water and fiber.

Dried Fruit:

Dried fruits are not to be underestimated in terms of nutrition. They carry all the elements that are found in a fresh and juicy fruit. The nutrients, the minerals, vitamins are present in dried fruit even if it’s not a high amount. Folate, iron, and potassium are also very significant presences found in the dried fruit that prove to be nothing less than an exemplary item to add to your diet. The only drawbacks associated with dried fruit is its sugar levels. Some marketed products are sugar-coated beyond natural sweetness that makes it downright harmful to consume especially in pregnancy so caution needs to be exercised.

Conclusion:

These are the list of general items that people shouldn’t be worried about consuming. Other specific items should be consulted upon with your pediatrician before consumption to ensure a healthy delivery of the baby.

Talha A. Khan

Student of the Universe,

Blogger, & Tech enthusiast.

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