A woman’s health is all that is required when there is a new entry expected in a house or family and the best diet plan in pregnancy is what comes into play for the steady growth and development of the baby as a mother is the only source to provide all the nutrients to the developing baby.
Pregnancy period is something that is not only a happy period for a woman, but at times a painful one as well. As during this period a woman not only has to eat for her body but also for the body she is carrying around in her belly.
So to stay fit and healthy she has to consume a lot of proteins, vitamins, and calcium that can be achieved easily by taking into account all the natural diet plans or the natural foods we consume on daily basis.
There are so many do’s and don’ts during the period of pregnancy that also have to be kept in mind in order to give birth to a healthy baby while completing the natural course of the pregnancy period.
To cut it short a woman’s health during pregnancy is what is the most important thing for her and the baby she is about to give birth to.
Let’s look at the importance of a healthy diet during pregnancy and the natural food types that help in maintaining a woman’s health after the pregnancy as well.
Best Diet Plan In Pregnancy
Following are the natural food types that we consume on a daily basis, but to make out the best diet plan in pregnancy one has to consume them in accordance and the month you are in, to ease the pregnancy process and maintain good health altogether.
Dairy products are essential for a pregnancy dietary plan. But not all dairy products are recommended during the course of pregnancy.
The recommended dairy products consist of milk, yogurt, and cheese as dairy products are a great source of calcium intake for the baby’s bones and teeth development, and consequently his overall development during and in the end days of pregnancy.
Fruits play the most valuable and fundamental part in the process of pregnancy as they are the providers of rich resources like vitamin A and C, citrus, fiber, potassium, iron, folic acid and also are a great resource of antioxidants that keeps you and the baby away from serious diseases.
We are well aware of the fruits that provide us the above mentioned resources for our body, but we don’t care much until the time comes and this is all because of the type of nature humans have.
We only get to the details when we need them rather then focusing on them while they are around us the whole time. Because it is a simple fact that a healthy life style can only be achieved by healthy eating habit’s and the living style you make your entire life.
So coming back to fruits for pregnancy, below are the fruits that you must take for a healthy pregnancy.
Fruits Nutritional Chart
|Fruit||Vitamin A||Vitamin C||Citrus||Fiber||Iron||Potassium||Folate(Folic Acid)|
|Kiwi||small Amount||True||False||True||Small Amount||True||True|
|Water Melon||True||True||False||True||V.Small Amount||True||True|
Now all these above-mentioned fruits not only are a good source of required nutrients for the body but also fight against many diseases like controlling the blood pressure, digestion problems, hemorrhoids, heartburn, dehydration, morning sickness during pregnancy and so much more that you can develop during pregnancy.
But there is a limit of intake for these fruits as well. They are beneficial during pregnancy, but this does not mean that you can eat them as much as you like. There must be a guided quantity taken after consulting your doctor.
And then there are certain fruits like papaya, pineapple, and tamarind that must be avoided during pregnancy as they can do much harm then good if you eat them during pregnancy. These types of fruits may shoot your body temperature, bleeding, may cause uterine contractions, and in many cases a miscarriage. So better consult a good doctor to learn more and to avoid all such types of fruits.
The Greene Vegetables
Folate present in the green vegetables is advised which is a natural source of folic acid before pregnancy, but due to its lesser quantity, a (four hundred) 400 micrograms of supplement can be taken before the pregnancy and a (six hundred) 600 micrograms during or as advised by your physician to avoid the defects of the birth.
Dry fruits are the best sources of energy, vitamins, proteins, fiber, selenium, calcium, magnesium, iron, potassium, and zinc during the course of pregnancy and are best for the bones, teeth, mind, and other internal organs of the developing baby.
Dry fruits like walnuts, almonds, peanuts, cashew nuts, pistachios, dates, dried fig, and raisins help you against complications in pregnancy while boosting your immune system, regulating your blood pressure, and developing your babies bones and vision. But as always there has to be a systematic way of consuming dry fruits as access eating can result in complications.
Lean Meat, Ground Beef And Chicken
For high-quality proteins, iron, vitamin B and choline required for your body lean meat chicken and ground beef are an excellent choice.
Choline is produced in the human body but the required amount can be achieved by eating beef, chicken, fish, vegetables, beans, eggs, and nuts. The main purpose of choline is to boost your metabolism, cell regeneration, and a better functioning nervous system along with brain development.
Ground beef, on the other hand, is rich with nutrients but there can be bacteria present if it is not well cooked to its center, which can in some ways intoxicate the stomach and lead to complications. So it’s better to make it well cooked before any servings.
Fish liver Oil
Purified fish oil for omega-3 fats is an essential nutrient for the babies nervous system and visual development in the early stages of pregnancy and helps later preventing a pre mature delivery.
Anchovies, tuna, salmon, and sardines are cold-water fish and can be consumed during the pregnancy period. Avoid eating raw fish and do consult your doctor for a better understanding of eating habits during pregnancy.
Drink Lots Of Water
Water is life and that is true all the way through. Water intake during normal times is an essential and integral part of human life. No human being can survive without water for a short time.
But when it comes to pregnancy water plays a very important part for both the mother and the baby in her belly. Because a pregnant woman requires more water than an average person to stay hydrated, smooth digestion, more blood for the body, less constipation, more energy, and decrease the risks of premature labor as well.
Just dehydration can only lead to so many complications during pregnancy. So to stay away from complication it is best to drink 2.3 liters (8 to 12 Glass) of water during the day.
Best diet plan in pregnancy and food’s to eat during pregnancy
- Dairy products to eat are Milk, Yogurt and Cheese to fulfill the calcium for the bones and teeth growth.
- Rich resources like vitamin A and C, citrus, fiber, potassium, iron, folic acid and best antioxidants are the fruits.
- Eat lots of Greene vegetables for folic acid balance in the body.
- Dry fruits are the best sources of energy, vitamins, proteins, fiber, selenium, calcium, magnesium, iron, potassium, and zinc.
- For high-quality proteins, iron, vitamin B and choline required for your body lean meat chicken and ground beef are an excellent choice.
- Omega-3 fats for the body can be obtained by purified fish oils.
- To stay healthy and fresh drink lots of water during the day.(2.3 liter)