Health and FitnessPregnancy

Healthy diet plan for expecting mothers

2 Mins read

A baby needs nutrients for growth and development. Whatever you eat and drinks during your pregnancy directly affects the baby. So it is recommended that expecting mother’s diet should include healthy foods and drinks.

  • Pregnancy is a critical time in women’s life.
  • There are lots of hormonal changes in your body. As a result, it can affect your mood swings, body metabolism, eating habits, taste and a lot of things.
  • Most of the expecting mothers feel unwell and sick during pregnancy. Therefore, which affects their diet and health. Your meal must contain iron, vitamins, calcium and folic acid.
  • There are lots of “Do’s” and “Don’ts” for expecting mothers.

dietary plans for pregnant women defined below which is high in nutrition and will keep you enthusiastic all over the day.

Fruits and vegetables

Pregnant women need to eat fruits and vegetables, mainly in the second and third trimester. These food provide lots of fibre, vitamins and minerals and low in calories. Add minimum one serving each of dark vegetables and two servings of citrus fruits.

Lean protein

Good protein source supports the baby’s growth. So, pregnant women should include protein-rich food in every meal which includes legumes, meat, poultry. Fish, eggs, tofu, cheese, nuts, milk and beans. two or three servings of this food group a day are sufficient. you may add extra lean meats, de-skinned chicken. Oily fish is a good source of omega-3 fatty acid.

Whole grain

Whole grains provide energy and various essential micronutrients for expecting mothers throughout the day. Foods, for instance, oatmeal, whole-wheat pasta, bread, millets, cereals, and brown rice are the key source of fibre, iron and B-vitamins. Eat at least six servings a day to meet the energy needs.

Dairy products

Fix your aim to take four to five servings of dairy products a day. A dairy product like milk, yoghurt and cheese provides a high amount of calcium, protein and vitamin D. Yogurt is mainly beneficial for pregnant women. Three servings of zero fat or low-fat milk or milk products a day are suggested for intake regularly.

it may interest you; common problems faced by pregnant women.

Starchy foods

Another important source of vitamin and fibre are starchy foods. They satisfy hunger without comprising too many calories. Starchy food includes bread, potatoes, sweet potatoes, yams, rice, pasta, and cornmeal. These foods must be included in every meal.

Water intake

Water is the most essential drinking beverage. Fluid intake is important for the captivation of nutrients to the removal of waste from the body. So drink about eight to ten glasses of water a day.

Follow the basic guidelines along with this diet plan for the maximum benefit. You should ensure that the diet provides adequate nutrients and energy for the baby to develop and nurture properly and help the expecting mother to deal with the changes that are occurring throughout the pregnancy period.

Sometimes, diets may be obstructed by ethical beliefs, holy requirements, or well-being conditions, so consulting with a gynaecologist is an important part of planning a pregnancy diet

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