The baby in the womb is very tiny and vulnerable yet is subject to danger and instabilities. The mother’s nutrition during pregnancy has a significant impact on the baby’s overall development and growth. Knowing about pregnancy diet and eating healthy and nutritious food is linked to the baby’s weight, risks of congenital disabilities, and overall physical and mental development.
A balanced diet is essential in mothers as it will diminish the risks of anemia, morning sickness, and fatigue. There can be severe nausea and vomiting problems during the first few months of pregnancy, which can upset your balanced diet routine. However, your family and life partner must ensure that you get all the essential nutrients you and your baby need throughout the pregnancy.
Here is a complete checklist of things that you need to know about pregnancy diet, nutrition, and food items suitable for you and your baby. Also, get a few insight into foodstuffs that you must avoid.
Eating a Variety of Fruits and Vegetables
Get good portions of fruits and vegetables daily as they are an excellent source of vitamins and minerals. Choose different colored fruits and vegetables with a different graph of nutrition.
Fruits and veggies are rich in fiber. Hence, those who have a constipation problem can benefit from consuming juicy fruits and an ample amount of vegetables in the diet.
Dairy foods like cheese, milk, and yogurt are rich in calcium and vitamin D.
During pregnancy, you must look after your teeth and bones as there are many changes in hormones that develop the risk of tooth decay, gum disease, and weakening of bones. Dairy products help in aiding the deficiency of calcium or vitamin D in the body.
Source of folate
Folic acid helps to prevent babies from the major birth defects associated with the brain and spine. These birth defects can be countered in the first 3-4 weeks of pregnancy, and hence pregnant women are given folic acid in these early weeks of pregnancy.
Source of Vitamin A
Vitamin A is essential for entire embryonic development. It helps in bones, heart, lungs, liver, kidney, and eye growth. It also regulates the respiratory and central nervous system.
Postpartum tissue repair involves the healing of the entire body, protecting your mental and physical health, restoring tissues, producing enough breast milk, and balancing your nutrient levels and therefore, Vitamin A should be the base of your daily diet.
Sources of Protein (Non-dairy)
Beans, meat, fish, and eggs are rich sources of protein. They also provide zinc and iron.
Protein plays a vital role in the baby’s physical growth as it leads to bones and muscle strengthening. Fishes like sardines, salmon, and fresh tuna are also advised for the baby’s brain development and hence is recommended by most of the doctors during pregnancy.
This is all that you need to understand about pregnancy diet. Follow the above tips to stay healthy and meet all the nutritional needs that are essential for your baby growth and development in the womb.