Foods to include in diet during pregnancy

Foods to include in diet during pregnancy

During pregnancy, a woman’s body and life undergo many changes. During this period, nutrition becomes a significant factor in supporting the growth and development of your baby. A balanced diet during this period is essential. Neha Ranglani is an integrative nutritionist and health coach and offers valuable information on the foods pregnant women should consume to shed light on this vital subject.

Calcium-rich foods

Calcium is needed to help the baby’s teeth and bones grow. Include nuts like almonds in your diet. Almonds contain a lot of calcium (269 mg in 100g). Calcium is essential for a normal metabolism that produces energy. Include dairy products such as yogurt, milk, and cheese. You can choose fortified soymilk as a milk alternative if you are lactose intolerant or follow a vegan lifestyle. Leafy greens are a good source of calcium, as well as almonds.

Omega-3 fatty acids

DHA, a type of omega-3 fatty acid, is essential for your baby’s brain and eye development. You should include fatty fish that are high in omega-3 fats in your diet, like mackerel and salmon. If you do not eat fish, you can still get DHA by consuming plant-based foods such as flaxseeds and walnuts. After consulting your doctor, consider taking an omega-3 supplement.

Foods high in protein

Protein is needed for tissue repair and development in both you and your child. Include lean meat, poultry, fish, dairy products, eggs, lentils, tofu, and other protein sources. Vegetarian sources such as almonds and lentils are great for non-meat eaters. Almonds contain a lot of protein and help maintain normal bones.

Fruits and colorful fruits and vegetables contain vitamins, minerals, and fiber. Include a variety of colorful foods in your diet for optimum nutrition. Broccoli and bell peppers are delicious and nutritious. It is essential to thoroughly wash the fruits and vegetables to remove bacteria or pesticides.

Iron-rich foodsIron is necessary for producing hemoglobin, which helps avoid anemia during pregnancy and delivers oxygen to the unborn baby. Include iron-fortified whole grains, legumes, almonds, lentils, and lean meats like chicken, fish, and beans. These meals and vitamin C-rich foods such as citrus fruits and bell peppers can improve iron absorption.

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