Posted November 22, 2012 in PREGNANCY

What To Eat While Pregnant: Diet For Pregnant Women

Best Nutritious food to eat while pregnant
Best Nutritious food to eat while pregnant

Everyone knows that a good nutritious diet is of paramount importance to an expectant mother. While she can go on eating normal food that she did before conception, as a would-be mother, you need to know what to eat while pregnant. Proper diet for pregnant women during pregnancy is vital for mother and the baby. It will not only make the little one growing inside you healthier, but it will also pave the way for a healthier life for him after he is born.

What you need to eat while you are pregnant

Best Protein containing foods

Let’s start with the best protein choices you have. The aim should be to have at least 75 g of protein a day or four servings of protein a day. Milk, cottage cheese, all other kinds of cheeses, yogurt and other dairy products all contribute to your protein intake. Why are they considered an important diet for pregnant women? The reason is that apart from being a good source of protein they also provide you with much needed calcium for the growth of your little one.

As wary as you are of eating fish while pregnant, fish such as salmon, tuna or sardines provide you with not only protein, but also the essential omega three fatty acids. Mercury free sea food such as shrimp, tuna, salmon, Pollock or catfish can be commonly found at fishmongers. What if however, you are a vegetarian? Legumes such as beans, lentils, split peas, garden peas, chick peas and soy bean curd should do the trick. Walnuts, wheat germ, canola oil and flaxseed oil contain high levels of DHA and are perfect for a diet during pregnancy.

Best fat containing foods

Best foods containing fats for a pregnant mother are olive oil, canola oil, avocados, peanut butter, nuts and seeds, and fatty fish such as salmon, herring and sardines.

Best carbohydrate containing foods

Fruits and vegetables are your best sources of carbohydrates. Not only do they provide you with sugars to keep you energized, they are also rich in vitamins and minerals. Yellow fruits and vegetables such as mangoes, papayas, and peppers, and citrus fruits such as grapefruit, oranges, mandarins, nectarines, lemons and limes are all rich in the much needed vitamin C. Apart from them, vegetables such as kale, spinach, and broccoli all provide you with other vitamins and minerals including Vitamin B, Vitamin K and iron. You should eat at least three servings of green leafy and yellow vegetables and fruits per day.

Other nutritious choices those are essential for a healthy pregnancy

Most varieties of berries such as cranberries or blueberries are full of antioxidants. Pomegranate is said to have life giving powers, making it a wonderful choice of fruit for pregnant mothers. A high number of the world population, as high as 30%, is anemic, pregnant and lactating mothers being the most frequent sufferers. Dried beans, spinach, oat bran, dried fruits and wheat germ are all high in iron which will prevent anemia during pregnancy.

When talking about grains, the best grains for you are whole grain. Breads, rolls, pitas, wraps, and tortillas made of whole grains such as whole wheat, whole rye, soy, oat meal, quinoa, barley, bulgur, millet, kasha and brown rice are good for a pregnant mother. When eating rice, choose brown or wild rice, similarly when eating cereal, eat the whole grain variety.

Folic acid, essential for your baby can be obtained by eating green leafy vegetables, strawberries, broccoli, nuts, oranges and beans.

Though always under appreciated, water is also essential for the expectant mother. It can also be considered as one of the best food choices and you should drink at least 8-12 glasses of water per day.

Women need to know what to eat while pregnant and including these best food choices in your diet you can be sure of a healthy pregnancy and a healthy baby.

Dr Ritu Goel is a homeopathic physician and a nutritionist.