Healthy Diet for Pregnant Moms
Nutrition is essential for many of us but at no other time in a woman's life is nutrition as necessary than during and after pregnancy. It is that time of a woman's life when a new life begins to grow in her womb. These nine months play a significant role in her baby's life, both physically, emotionally, and mentally.
In Japan, the age of a child is counted from the day her mother has conceived. So, you need to taking care of yourself from day one. Because technically, day 1 is the start of your baby's life, and it's in your hand to make it a healthier and blisfull one.
Ahead, we will be sharing some nutritional superstars that will make your and baby's tummy happy.
1.Consume Dairy Products: Give your baby a good life start by eating dairy products. Protein, calcium, and vitamin D are the basic needs of your baby. And you can find these macronutrients in milk, egg, cheese, and yogurt.
Casein and whey are other high-quality proteins that are found in abundance in dairy products. You will also get vast quantities of calcium, phosphorus, vitamins, magnesium, and zinc from dairy products.
If you can't eat all of the dairy products at once, we have a better solution for you. Eat Greek yogurt, as it has more calcium than other dairy products. It is also enriched with probiotic bacteria that support your and baby's gut health.
Some women are lactose intolerant, which means that they can't digest milk or yogurt. In that case, visit your doctor and ask for a better and equivalent replacement.
A study has shown that women who consumed more dairy products during pregnancy had a high concentration of lipids (linoleic acid) and Rumenic acid than those who had lower dairy product consumption. Linoleic acid and Rumenic acid plays a crucial role during the growth phase.
2.Up your protein intake. Eat eggs regularly. Please don't underestimate the value protein has; otherwise, you will regret it. Simply put, your babies won't be able to have their babies due to less or no protein intake. Enough said, right?During the nine-month periods, never miss any protein source we are sharing with you, especially during the third trimester.
- nuts and kinds of butter
- chicken or turkey
- Greek yogurt and cheese
- lean beef or pork
Eggs are an incredible source of protein. They also contain essential nutrient choline, which develops the baby's brain, and ensures no developmental abnormalities in the brain and spine. A single egg has about 147 mg of choline.
Recent research has shown that less protein intake during pregnancy and or lactation period results in the underdevelopment of male reproductive organs.
That doesn’t mean that only your baby boys are eligible for protein consumption. Your baby girls want it too. Another research has shown that low protein intake decreases the weight of offspring drastically.
3.Take prenatal supplements. Never ignore these nutritional superstars, never. May be it's not possible for you to take count of your daily vitamin intake. Pregnancy bounds you to take vitamins A, B, C, D, E, K, H, and many B vitamins daily. You can't even memorize the vitamin's name. But don't worry, SpringBud Prenatal Vitamins has you covered.
Multivitamins help in decreasing hypertension among pregnant women. Hypertension is very detrimental as it would cause growth delay and even death of a baby. Research has shown that multivitamin supplements reduce hypertension in HIV infected pregnant women effectively.
Another study has shown that women who took Multivitamins supplements during pregnancy reduce the prevalence of neural tube defects in their babies.
4.Cod Liver Oil. They are also known as fish liver oil, is usually made from Fish's liver. It is rich in Omega 3 fatty acids, which plays a vital role in eye and brain development.
Fish oil has so many benefits because it protects against premature deliveries.
It is enriched with Vitamin D, which many of us don't get enough. A preggy mommy can't eat Fish daily, but she can take Fish liver oil regularly. Don't overdose yourself with cod liver oil because it can be baleful for your baby's health due to its high amount of vitamins.
Omega 3 reduces inflammation effectively. A study has shown that expecting women treated with omega 3 showed decreased inflammation in maternal adipose and placental tissue.
5.Eat Avocados. They have a buttery taste because of the presence of mono-saturated fatty acids. Avocados have always been the best choice for expecting women because they are rich in many essential micro and macronutrients. They have B vitamins, vitamin K, potassium, copper, vitamin E, and vitamin C. Potassium is very useful in relieving leg cramps.
6.Iron. Another superfood that will help you and your baby breathe efficiently. Ironwork, potassium, water, and oxygen to enhance blood flow, ensuring that you both get sufficient oxygen and be happy.
The proposed amount of iron is 27 mg each day. Don't forget to take Vitamin C along with it. In this way, iron absorption will be increased in the body.
Get your daily iron intake from:
- Green Vegetables
- Citrus fruits
- Red meat
Deficiency of iron can make you child anemic. Take iron-enriched food during and after pregnancy to prevent the chances of your child being anemic.
7.Drink Water. A pregnant woman want more water than an average individual because pregnancy increases the blood volume.
Don't put your little one's life at risk by being dehydrated. If you are experiencing headaches, depression, anxiety, mood swings, drink water. These are the indicators of dehydration.
You also are prone to urinary tract infections that are common and dangerous during pregnancy. Drink 2.5 liters of water daily. This amount may vary from woman to woman because pregnancy isn't the same for every lady. Take your doctor's recommendation on how much water you should drink.
You have got all the information, why wait then? Add all of these healthy foods in your tummy because your baby is waiting for them.