You may be eating the healthiest of foods all year round, but when you get pregnant, you need to give a little extra attention to what goes into your tummy for your little one’s health as well. You need to ensure that you are consuming enough vitamins and minerals to boost the baby’s overall growth and development. For example, you will need extra calcium and protein intake to ensure that the baby’s bones and muscles develop sufficiently. Eating folic acid is a must for complete neural development and to help red blood cells carry oxygen to the foetus. During the gestation period, you will also experience symptoms such as morning sickness, vomiting, swollen feet and ankles etc. So make sure you are eating well enough to keep your strength up as well. Prepare a checklist for yourself and make sure that you are eating the right kinds of foods through your pregnancy. We’ve prepared a short list of some of the power foods you need to include in your pre-natal diet.
- Whole Grains
Ensure that you are consuming a portion of whole grains daily through your pregnancy. Including it in one meal per day is also sufficient. Whole grains are full of folic acid, iron and fibres which are crucial for the neural development of the baby as well as to keep up your blood sugar levels to deal with the pressures of pregnancy. Eat enriched breads or use whole grains to make your daily quota of chapattis. That should ensure that you are consuming adequate amounts of fibre and folic acid through the day. Find more information on whole grains here.
Folate and vitamin B are necessary for all 9 months of the pregnancy and you need to consume foods that can provide a good amount of vitamins to the body. Experts suggest that the fastest and best way to consume these essential supplements is through fortified breakfast cereals. These cereals usually also contain nuts and dry fruits which are full of protein and other essential nutrients which is beneficial to the growing foetus as well as the mother. Click here to know more about the different varieties of breakfast cereals.
- Herbal Tea
Morning sickness is a very real and bothersome problem in the first few months of pregnancy. Waking up with the feeling of nausea everyday can take a toll on your health. Drinking a cup of herbal tea 2 to 3 times a day can help ease the problem and reduce the feeling of morning sickness. Herbal tea flavours such as chamomile, ginger and peppermint are very soothing and cool the digestive system and provide relief from internal inflammations. To know more about herbal teas click here.
Yogurt contains a lot of calcium which is necessary for bone development of the baby as well as to keep the mothers nerve function and muscles strong throughout the pregnancy. A cup full of yogurt is full of essential probiotics and the same amount of calcium as a large glass of milk. It also has protein and folate which help in the overall growth. The good bacteria also treat cases of stomach upset and get rid of any yeast infections which are common during pregnancy. You can add yogurt to smoothies, cereals, mix it with berries etc and find interesting ways to consume it daily.
Pulses are also full of folate and vitamin B. Eating a good quantity of pulses in the form of dal or lentil soups is beneficial in developing the baby’s brain and nervous system, while also providing a powerful protection against neural tube defects like spina bifida where a part of the spine is exposed in the newborn. Pulses also contain large amounts of protein and iron which are necessary for the mother and child. To get your daily dose of pulses, click here.
With the help of these foods, every pregnant woman can ensure that they have a pleasant experience of pregnancy and deliver a healthy baby at its end.