A pregnant woman must develop active consciousness of what she consumes during this period because her diet can either assist in the proper growth of the fetus or totally disrupt it.
Eating a healthy diet is very essential during pregnancy. Foods that are rich sources of nutrients like proteins, vitamins, complex carbohydrates, healthy fat and fluids should be included in your diet.
Here are five foods that must be added in the diet of a pregnant woman.
- Dairy and dairy products
When pregnant, it is important to eat extra calcium and protein that would be required to meet the nutritional needs of the developing child. Dairy products like milk, cheese, and yogurt contain two types of high-quality protein; whey and casein, they are key sources of calcium and they also give high amount of magnesium, phosphorus, B vitamins, and zinc.
- Sweet potatoes
Vitamin A is necessary for the child’s growth. Sweet potatoes contain high amounts of beta carotene which is converted into vitamin A by the body. They also contain fiber which helps in inducing feelings of fullness and avoiding an increase in blood sugar.
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- Salmon
Omega-3 fatty acids are especially healthy set of nutrients and they are found in various types of sea food. Salmon is one food that is loaded with this nutrient. A pregnant woman should not miss this food because it assists in building up the brain and eyes of the child and can also increase gestational length. Salmon also contains vitamin D which is vital for bone health and serves important immune functions.
- Water
Pregnant women are especially required to stay hydrated. Increasing water intake is said to relieve constipation and decrease the risk of having urinary tract infections as they are common during pregnancy. Mild dehydration can lead to symptoms like anxiety, fatigue, headaches, and mild memory loss. It is important to always drink water. Water can also be gotten from foods like fruits, vegetables and tea.
- Proteins and lean meat
Chicken, pork and lean beef are brilliant sources of high-quality protein, iron, choline, and some B vitamins and these nutrients are especially needed during the pregnancy stage. Iron is an essential mineral and would be required in high amounts because of the increase in blood volume that will occur. Low levels of iron in the blood during the early and middle pregnancy stages could result into a case of ‘iron deficiency anemia’, which in turn adds to the risk of low birth weight and other birth complications.
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