Pregnancy

Diet for Healthy Pregnancy

Healthy food choices for a pregnant woman include nuts, seeds, whole grains, beans, fruits, and vegetables. Vegetable oils and foods that contain partially hydrogenated fats are best to avoid.

Essential fatty acids that are classified into omega-3s and omega-6s are important for both mother and child. A healthy pregnancy requires fatty acids, particularly omega-3s like docosahexaenoic acid (DHA). Low levels of omega-3 fatty acids can cause post-partum depression.

Pregnancy depletes folic acid, and its deficiency can cause birth defects. Leafy greens, nuts, seeds, and beans are rich in folic acid. Extracted oils from seeds, such as corn, soybeans, cottonseed, rapeseed, and safflower are often converted to partially hydrogenated fats and added to foods. These fats can deplete the body of omega-3 fatty acids, so pregnant women should avoid them.

Diet Tips for a Healthy Pregnancy

  • Eat plenty of complex and unrefined carbohydrates because they contain important B vitamins, trace minerals, and fiber, all of which are necessary for a healthy pregnancy.
  • Appropriate quantities of green and yellow leafy vegetables are necessary for the growth of the baby and the health of the mother.
  • Dairy products contain calcium and help in the development of the baby’s teeth and bones.
  • Avoid excessive amounts of fat during pregnancy. It adds excess pounds, which are harder to lose after the birth of your baby.
  • Vitamin C is necessary for a healthy pregnancy, bone growth, and various metabolic processes. Eat berries, citrus fruits, raw broccoli, and cabbage, as they are rich in Vitamin C.
  • An ideal pregnancy diet includes 3-4 servings of protein and meat; 2-4 servings of fruit; 6-11 servings of grains; 4-6 servings of dairy products; and 6-8 glasses of water, milk, and juice.

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