7 Diet Tips for a Healthy Pregnancy

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7 DIET TIPS FOR A HEALTHY PREGNANCY
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Introduction

• Can the importance of a good diet ever be
  overstated? The answer is a resounding no.
  However, while you can get away with an iffy diet
  at different points in your life, pregnancy is
  one period when your diet game has to be top
  level. While you dont exactly eat for two when
  you are pregnant, you certainly eat to nourish
  for two viz. you and your unborn child. That is
  why your diet needs to have just the right
  balance of nutrients.

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Eat Colorful Fruits Vegetables

• Colorful fruits and vegetables are not only a
  sight for sore eyes but also bring benefits to
  your body. Their vivid colors indicate the
  presence of a variety of minerals, vitamins and
  other nutrients, which are instrumental for the
  proper development of the fetus. For instance,
  red-colored fruits and veggies are rich in
  antioxidants while blue colored ones have ample
  amounts of anthocyanins and proanthocyanins.
  Other colors of fruits and veggies you should
  consume during pregnancy include green,
  blue/purple, orange, white and yellow.

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Beans

• If you are looking for a simple vegetarian source
  of proteins, look no further than the various
  beans. Proteins are rightly called the building
  blocks of life. They are important for the
  physical as well as mental development of your
  unborn child. Beans are rich in proteins, in
  addition to iron, potassium, magnesium, folic
  acid and numerous essential fatty acids. Each of
  those nutrients is vital to the health of your
  pregnancy.

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Whole Grains

• A fixture in any pregnancy diet chart, whole
  grains do a wonderful job of fulfilling the extra
  calorie requirements that come with pregnancy.
  This is especially apparent in the 2nd and
  3rd trimesters. Whole grains are rich in fiber,
  which makes you feel satiated sooner. Moreover,
  it also helps add bulk to your stools which makes
  them easier to pass. This negates constipation,
  which is a common problem that afflicts pregnant
  women. Whole grains are also excellent if you are
  diabetic as they help keep your blood sugar in
  control. This is thanks to their low glycemic
  index (GI). This further helps in managing your
  weight. Excess weight is not only among the
  leading infertility causes in India but also
  poses a risk to your pregnancy.

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Leafy Greens

• Leafy greens always find a place in pregnancy
  diet tips, and with good reason. Leafy greens
  like kale, broccoli, spinach, fenugreek etc. are
  rich sources of essential nutrients for both
  mother and child. They contain lots of fiber,
  calcium, iron, folate, potassium, vitamin C,
  vitamin A and vitamin K. These nutrients aid and
  develop the digestive system, immunity, and
  eyesight, among others.

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Salmon

• Not all types of fish are suitable for
  consumption during pregnancy. Salmon however, is
  highly recommended as its a prolific source of
  Omega 3 fatty acids. These nutrients go a long
  way in aiding the fetus cognitive and visual
  development. At the same it, they also lower the
  risk of preeclampsia, a condition where the blood
  pressure goes up while the body goes into water
  retention mode.

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Dairy Products

• A diet with lots of calcium is advisable if you
  are an expecting mother. Calcium not only helps
  fortify your bone health but also plays an
  important role in ensuring proper teeth and bone
  development of your baby. And when it comes to
  calcium, there is no looking past dairy products.
  A healthy dose of milk, yogurt, paneer (cottage
  cheese) and curd nourishes you and your unborn
  child with lots of calcium and protein.

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Water

• Want one good first time pregnancy advice? Drink
  lots of water. The most important function of
  water is to keep you hydrated. This is important
  because, during pregnancy, the overall volume of
  blood increases by up to 1.5 liters. Inadequate
  water levels can cause dizziness, indigestion,
  constipation, dryness and low energy levels.

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• Although by no means comprehensive,
  these pregnancy diet tips go a long way in
  keeping you nourished throughout your pregnancy.
  These nine months see your body go through a lot
  of changes, with not all of them being pleasant.
  These diet tips help you deal with those changes
  while also ensuring your fetus develops and grows
  into a healthy baby.

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