Pregnancy is a time for celebration—waiting for a new addition to the family and all the joy a baby brings along.
At the same time, pregnancy is also a delicate phase, for which you have to prepare both physically and emotionally.
Your diet becomes a concern or focal point for the entire family, since it is important for growth of the baby. Apart from general development, you have to be aware that a child’s teeth also begin to form and grow in the womb.
Balanced diet is the mantra for these special times. This is a balanced mix of lean protein and calcium, whole grains, fruits and vegetables and healthy fats. In addition, eating the right foods during pregnancy will make it easier to lose weight after child birth.
Your balanced diet is an appropriate blend of all the 5 food groups
- Vegetables and legumes
- Carbohydrates ( bread and cereals )
- Proteins ( lean meat, poultry, fish )
- Fats ( dairy products like milk, yogurt, cheese )
Read on to know the 12 super foods for pregnancy.
The additional need for protein and calcium to meet the demands of the growing fetus is best supplied by whole milk and yogurt. Dairy products have two types of proteins:- casein and whey. Dairy is also the best source of calcium, phosphorous, various B vitamins, magnesium and zinc. Yogurt is a great source of these nutrients. A good supply of calcium is required for the development of teeth and bones.
Rawas or the Indian salmon fish is a very rich source of omega-3 and 6 fatty acids. These fatty acids help in the development of brain and eyes of the fetus. Salmon is also a rich source of vitamin D, which is often lacking in the diet. Vitamin D is required for healthy bones and teeth and developing a good immune system.
Fish liver oil
Broccoli and leafy vegetables
Dried fruits are generally high in calories, fibre and various vitamins and minerals. One serving of dried fruit can provide a large percentage of the recommended intake of many vitamins and minerals, including folate, iron and potassium. Prunes are rich in fibre, potassium, vitamin K and sorbitol. They are natural laxatives and may be very helpful in relieving constipation. Dates are high in fibre, potassium, iron. Regular date consumption during the third trimester may help facilitate cervical dilation and reduce the need to induce labor. However, candied ones are to be avoided