No one thing promises a perfectly fine pregnancy. But a number of factors if monitored and catered to well can make this difficult time a lot easier and healthier. Mothers tend to ignore their health in efforts to focus more on their baby’s health.
Little do they know that at this time their baby’s health depends on their health. Their own health is directly proportional to the baby’s present and future health. This makes taking care of yourself during pregnancy all more important.
Diet plays an essential role in a man’s overall health. A good diet becomes even more important during pregnancy, as two lives are at stake.
Moreover, normally a person only for herself but during pregnancy it on you to provide all the essential nutrients to your own body and your baby.
A healthy and well-calculated diet during pregnancy can ensure your and your baby’s present and future health. Not only that a good diet has the power to control your mood, cravings, and pains too.
Now that you know the importance of a healthy diet during pregnancy you should also learn what a healthy diet is. In this regards no one can help you better than a dietitian, but you for sure can learn about some foods that will help you maintain a healthy pregnancy.
Best Foods In Pregnancy
Eggs
If really want a nutritional punch, eggs are your best bet. They contain the right ratio of protein to fat and contain a number of other essential nutrients. Moroder eggs are one of the few foods that contain vitamin d. A large egg contains almost 40IU of Vitamin D. Vitamin D ensures bone health, which is essential during pregnancy.
Vitamin D will help make your bones stronger it also plays an essential part in the bone formation of your baby. It is also responsible for building immunity, saving you and your little one from infections and other diseases.
The excellent quality and quantity of protein in eggs are essential for the baby’s muscle growth. Also, it contains good fats that can protect your heart and provide you enough energy to keep you going.
Nuts
Another “never to skimp on” food during pregnancy is nuts. These are loaded with good fat, proteins, and carbohydrates. Despite being very calories rich, nuts compensate by providing a number of essential nutrients.
Almost all nuts are loaded with fibers, magnesium, zinc, potassium, and vitamin E. Walnuts contain a good amount of omega-3 fatty acids and almonds are rich in folate. Both these nutrients are important for the healthy development of the baby.
Taking a handful of nuts every morning will give you a good amount of energy and all the essential macronutrients.
Avocado
You must be wondering that what this ball of fat is doing in the healthy food list. Well, not all fats are bad and the same goes with calories. This pouch of calories and fat can do wonders for your health especially during pregnancy.
It contains a good amount of folate, which is essential for the cognitive development of the baby. It also contains vitamin B6, which also plays an essential part in brain development. Both these nutrients will also ease your morning sickness.
Dairy
The smell might make you wanna vomit but this food group can be your best friend this tough time. This food group can provide you all the essential macronutrients and a number of micronutrients. Above all dairy, especially milk and yogurt are very, very rich in calcium.
Calcium needs no introduction but just as a reminder, it is the most important nutrient in bone formation and growth. Calcium and phosphorous in the milk are solely responsible for maintaining your bone density and bone development and bone growth in your baby.
Keep in mind that your baby will extract all the calcium it needs from your body, leaving you with brittle, porous, and breakable bones. So taking a good amount of dairy if you are not lactose intolerant, is essential during pregnancy. Warm milk will also help in relieving cramps and fatigue. A glass of warm milk before bed will help you sleep better too.
Quinoa
These little grains full of the best quality protein are pregnancy essential. Not only are these quite easy to add to your diet but can be made in various ways to suit your taste buds. Quinoa contains all nine essential amino acids, making it a great source of the highest quality protein. Quinoa can be a great source of essential proteins for vegan mothers.
Quinoa can provide a good amount of fiber too. This will keep your bowel healthy and nobody knows the issues of a disturbed bowel better than a pregnant woman. It contains 5 grams of fiber, nearly 3 grams of iron per cooked cup, along with small amounts of calcium, magnesium, potassium, and zinc.
All these foods can help you in maintaining a healthy self during pregnancy but a few issues during this time are inevitable. If not treated on time, slight issues can cause serious complications so it is important to consult a gynecologist.
Only a gynecologist can help you in resolving issues like severe morning sickness, extreme pains, bleeding, and dyspareunia. So consult a gynecologist and a dietitian through Marham.pk to give yourself the optimal diet and special care you need and deserve.
