Healthy diet plans for pregnancy are one of the most vital aspects of this period. One should take the utmost care in developing an ideal diet for the woman. Your daily intake should consist of fruits, vegetables, and milk along with other items.
Pregnancy is the best option to enjoy motherhood. It’s a dream for every woman to have a pregnancy and give birth to her child. But this is a very crucial period also. Utmost care is needed to be taken and several restrictions have to be maintained to give the birth of a child. The would-be mother will be at the center stage and everything revolves around her. So, both physical and mental aspects need to be taken care of to have a healthy child. Healthy diet plans for pregnancy is such an important aspect to follow regularly. Let’s enter into the details.
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Why healthy diet plans for pregnancy?
During pregnancy, eating a balanced and healthy diet will help to stay fit throughout the tenure. Both mother and the baby will be good and proper nutrition is the key factor at this stage. It will help in good brain development and proper weight while born. Proper nutrition is important in every stage of our life but healthy diet plans for pregnancy are especially necessary when you are pregnant. It will keep you healthy and will supply necessary nutrition values to your baby growing inside the womb.
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What sort of food is important?
To have a balanced diet, expert nutritionists have made a general classification of five (5) types of food groups that are most important during the pregnancy time. Here are they:
- Cereal and Bread
- Milk, Cheese, and Yoghurt
- Fish, Poultry, and Meat
A pregnant lady should drink 6 – 8 glasses of water every day without fail. Drinking water is very important to keep the water balance within. Also, foods having rich protein like fish, chicken, meat, milk, legume, nuts are the ideal foods to eat during this time. You might feel hungry quite often, but you should stick to a daily diet to keep you and your baby fit. A variety of foods should be taken instead of the same food repeatedly day after day but at the same time, one should be equally careful not to invite any illness out of those foods. The healthy diet plans for pregnancy should be well organized to cover all the ingredients.
Let’s discuss the important items necessary at this stage:
Protein Enriched Foods
Most of the fishes and meat types (except a few) are full of necessary proteins required in the human body. Similarly, eggs, poultry, nut, and beans are also rich in protein. Regular intake of these protein-enriched foods is recommended. One should discard the fat portion and the lever also. Better to choose lean meat at this time. All the foods should be cooked properly so that digestion becomes normal. This healthy diet for pregnancy will help you to stay fit for several months.
Dairy items like milk, yogurt, and cheese are vital for your body due to the presence of calcium in those products. Calcium and other nutrients are required for your baby. Better to choose the fat and cholesterol-free varieties to avoid any further complications.
Folic Acid & Vitamin D
Ideally, regular intake of folic acid as per guidance is very important for both mother and baby. It is not possible to have that amount of folic acid from regular foods, so consulting a doctor will be the ideal thing to proceed. But, short of folic acid in a pregnant mother leads to neural tube defects and your baby might be in danger.
Well, apart from calcium, vitamin d is also important for developing strong bones. The deficiency of vitamin d could cause harm to your child and one should consult a doctor for the same. Generally, vitamin d is found less in people who don’t go out in sunlight or the people who strongly follow any vegan diet. In these cases, vitamin d needs to be supplemented accordingly.
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Alcohol is the first item to remove from your list for some years. Whatever you feel now, still, alcohol won’t do any good for your baby. Similarly, food products rich in fat, salt, oil, chocolate, cream, and soft drinks are ideal to avoid for some months. Eating fat-rich products will increase your weight that can be a problem for your baby. Further, increased fat can trigger an upward level of cholesterol that prompts any sort of heart disease. Saturated fat should be minimum in your list and monounsaturated or polyunsaturated foods should be in your healthy diet plans for pregnancy.
Healthy Snacks in between
While maintaining the prescribed diet chart, sometimes one might feel hungry in the odd hours or you might want to have some tasty snacks to get relief. In this situation, a sandwich stuffed with fish like sardine or salmon or grilled chicken with salad can be taken. It will give a different taste as well will be healthy too. You can also choose to eat items like vegetable salad, apricot, vegetable soup, baked bean, or even fresh fruit.
Although everyone knows and most people follow, still, this is for general awareness that every food item should be cleaned properly to remove soil, dust, and other particles. Raw fruit and foods should be cleaned repeatedly before eating. Utensils should be cleaned on both surfaces and one should clean his own hands also after cleaning the utensils or foods. Physical hygiene is a great factor to be fit during pregnancy, so all foods, meats, fishes, and other items should be kept in the refrigerator with proper care. Similarly, oral hygiene of mothers in terms of dental care is equally important. Brushing teeth twice a day is important for both mother and baby along with regular dental checkups to avoid any emergency issues. This might not be directly linked to the healthy diet plans for pregnancy, but overall it is equally important to stay fit in this time.
As nutrition is closely linked to pregnancy and fertility, hence one should not ignore the healthy diet plans for pregnancy. It has to be followed rigorously and diligently only for your child’s sake. More precautions and preventions will be taken care of now, chances of giving birth to a healthy baby are maximum.
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