Pregnant women need to structure their food chart to ensure their healthy being and their baby’s too. A requisite food chart encompasses foods that pregnant women should eat in order to fulfil nutritional needs. In pregnancy dietary regimen, woman should never go with notions such as 'eating for two'.
Foods for Pregnant Women
Food chart for pregnant women should have variety of foods from food groups mentioned below:
Protein Sources: Cereals, whole grains, pulses and nuts should be included in pregnancy diet plan. Proteins help build muscle, tissue, enzymes, hormones and antibodies for mother and her unborn baby. Among other protein sources expectant mothers can have are cooked lean meat, poultry and fish.
Dairy Products: Skimmed milk and other dairy products such as yoghurt, cottage cheese and buttermilk should be an integral part of pregnancy diet. These provide expectant mothers with essential nutrients such as calcium, protein and Vitamin B-12. If a woman is lactose intolerant, she should consult health care provider for alternative source.
Fresh Vegetables and Fruits: A pregnancy diet chart should have a lot of spinach, broccoli, bananas, oranges, tomatoes and leafy green lettuces. These foods are full of nutrients, such as vitamins C and E (reduce the risk of eclampsia). Broccoli and spinach are excellent sources of folate, calcium and iron. Bananas are high on potassium, which help expectant mothers fight pregnancy fatigue and nauseous stomach. Orange has vitamin C, folate and fibre, which helps to meet everyday requirement of fluids and energy.
Legumes: Beans, dried beans, peas, lentils and soybeans are good sources of folic acid (folate), an essential nutrient to develop baby's neural tube. The neural tube of foetus develops during first month of pregnancy and later into baby's brain and spinal cord. Moreover, legumes are high in iron, which is necessary for development of red blood cells to carry oxygen throughout the body. Legumes are helpful to combat pregnancy signs, such as fatigue, irritability and depression during pregnancy.
Whole Grains: Whole grain foods provide rich in folic acid, calcium, fibre, zinc, Vitamin E, iron, and vitamin B1, B2, B3 and B6. These foods relieve pregnancy discomforts, aid digestion and fight morning sickness.
Fluids: Water and fresh fruit juices are essential to keep unnecessary infections and illnesses at bay.
A pregnant woman should remain on a healthy diet throughout her pregnancy period which is enriched with much-needed vitamins and minerals, especially folic acid and iron, along with adequate proteins, vegetables, fruits, grains and dairy products. Moreover, food chart for pregnant woman must take care of caloric intake during pregnancy. In a nutshell, pregnancy diet is all about what you eat.
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