Carrying a healthy baby to full term can be a wonderful experience. If you are one of them, you need to offer extra attention to your health and focus on consuming healthy food items. I am sure you are visiting some best gynecologist in lahore or your city and following their guidance but remember eating well is essential now.
Your body uses the nutrients and energy provided by the food you eat both to build a healthy baby and to keep you strong enough. A healthful diet for pregnancy is one that contains most or all of the essential nutrients your body needs and one that provides the right balance of carbohydrate, fat, and protein without too many calories.
10 essential foods you can easily eat in pregnancy are:
Spinach and Broccoli
Greens are a great place to start, particularly broccoli and spinach, as these are rich in folic acid. ‘This provides the building blocks needed to construct every cell in your baby’s body. Broccoli is surprisingly high in iron, which is needed in the first trimester to form red blood cells in your baby.
Lentils are enriched in protein. Protein is important during each trimester, as it aids in the proper growth of your baby’s tissue and muscle.
Eggs are a source of incredible nutrients which make them a superfood. They possess necessary nutrients in the form of fats, minerals, protein, vitamins A and D, which are all very essential for pregnant women.
Yogurt is high in calcium and Vitamin D, and eating it ensures your body is getting enough, which prevents your baby from having to “steal” it from your bones.
Beans are a great source of protein, which is needed for muscle growth and energy. Beans are rich in antioxidants, iron, fiber and protein; it would help your baby to grow well, both mentally and physically.
Most experts agree that the key nutrients are two omega-3 fatty acids – DHA and EPA – that are difficult to find in other foods. Fish is also high in protein, vitamin D, and other nutrients that are crucial for a developing baby.
Start choosing carrots and other orange foods, such as sweet potato, into your diet from week 13-28 as they are rich in beta-carotene. Your baby’s eyes are starting to develop their functional components now, and beta-carotene benefits eye health.
Milk and Cottage cheese
Boost your calcium reserves to strengthen your baby’s bones. You can get it from milk, yogurt and cheese. Cottage cheese is rich in protein, dietary calcium, vitamin B-12 and phosphorus, which are all essential nutrients for pregnant women.
Grains (including whole wheat, oats, barley, corn, and rice, to name a few) are packed with nutrients such as iron, selenium, and magnesium. They’re also especially good sources of the B vitamins (including B1, B2, folic acid, and niacin) your growing baby needs for just about every part of his body. Grains supply energy for your baby’s development and help the placenta grow.
By week 38, your baby is fully formed and only his lungs are still developing. Eat Brazil nuts to up your selenium levels, a mineral associated with healthy lung capacity.
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Sources: Clinical medicine and nutrition, Articles by Saidee Bailey (Nutritionist London United Kingdom), Babble.