Eating a healthy, balanced diet while you’re pregnant is essential for the optimum health of the mother and the growing baby. Your need for certain nutrients, such as iron, iodine and folate, increases when you are pregnant. Your daily meals should include a variety of foods from these different food groups each day:
Cereals, grains and starchy vegetables like brown rice, whole wheat, quinoa, oats and millets. These not only give you and your baby with more nutrients, but also help you feel full for longer. Also, try to include starchy root vegetables such as potatoes ,yams, sweet potatoes ,colocasia and plantains in the diet.
Fruits and vegetables. Include a variety of different coloured fruits and veggies to get a nutrition boost. You can also make it into a Juice but the natural sugars can affect your blood sugar levels and damage your teeth, so it’s best to limit the amount you drink.
Protein-rich foods.These include lean meat and chicken, fish, eggs and pulses .Also try to include portions of oily fish such as mackerel or sardines twice or thrice weekly.
Dairy foods.These include milk, curd, buttermilk and cottage cheese . These foods are high in calcium, protein and Vitamin B12. Varieties that are low in fat and sugar are the healthiest options.
Many people also have low levels of iodine in their diet. Iodine is a mineral that is essential for your baby’s brain development. Dairy foods and seafood are a good source of iodine. Also try to include nuts that are rich in good fats like badam, cashews and walnuts in the diet. Drinking enough fluids is also extremely important to keep yourself hydrated and prevent common problems in pregnancy such as constipation, piles and bladder infections.
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