Pregnant and tired? Highly nutritious food to eat during pregnancy

Congratulations on your pregnancy! But are you advised to eat two in a period of nine months? But we understand you. All the advice of your loved ones about pregnancy nutrition can cause discomfort. You need to patiently hear this as a form of love and excitement for your toddler and take it lightly. However, we have prepared for you the type of food you really need to keep you and your baby in shape like fiddles.

HealthShots spoke with Dr. Swathi Reddy, physiotherapist counselors and certified nutrition counselors, and MIAP, a maternity hospital in Bengaluru, to propose a pregnancy diet for a healthy child.

Dr Reddy says: “Pregnancy is a time when the demand for food increases to have a healthy child. After all, your body is undergoing important changes and both you and your child want a full supply of vitamins and minerals to stay healthy and strong. To achieve this, focus on wholesome foods that provide more good things while creating your own healthy eating plan.

Here are some incredibly nutritious foods that you need to include in your pregnancy diet to help meet your nutrient needs:

1. Folic acid and choline

These two nutrients are important nutrients that help prevent neural tube defects in infants and help develop a child’s brain and spinal cord. This should be taken before pregnancy and continued until the end of the first trimester, as advised by your doctor. Resources include eggssoybeans, green leafy vegetables, sunflower seeds, whole grains, beans, seafood.

2. Protein and calcium

Incorporating foods high in protein and calcium into your daily diet is important as embryo growth requires them for bone formation and a healthy body. Cottage cheese is the best source of calcium, and other sources of calcium are ragout, green leafy vegetables and chia seeds. For protein, include legumes such as lentils, peas, beans, chickpeas, soybeans, peanuts, and include poultry foods such as eggs, meat (limit red meat intake), small fish, nuts, seeds, milk and milk products. soy and tofu. You may need to limit your intake of some foods according to your condition.

3. Vitamin A

It plays an important role in embryonic growth, including the development of the heart, lungs, kidneys, eyes and bones, and the circulatory, respiratory, and central nervous systems.

There is a link between omega-3 fatty acids and a healthy pregnancy! Image courtesy: Shutterstock

Including foods rich in iron and omega-3 fatty acids is important for a child’s brain development. So, the five best foods you should include in your pregnancy diet are whole grains, milk and dairy products, nuts and seeds, fresh fruits and vegetables (preferably seasonal), and smaller fish.

Here are some foods you should include in your pregnancy diet:

1. Sweet potatoes are not only delicious, but also contain a lot of beta-carotene, a plant pigment that your body converts into vitamin A.
2. Eggs are a perfect healthy food as they contain a small amount of almost all the vitamins you need.
3. Broccoli and dark green vegetables such as kale and spinach contain many of the nutrients you will need. Even if you don’t like them, they can sneak into different kitchens.
4. Chicken is a great source of high-quality protein, which you need in large quantities during pregnancy.
5. Strawberries are full of nutrients such as water, nutritious carbohydrates, vitamin C, fiber and antioxidants.
6. Whole grains, unlike processed grains, are high in fiber, vitamins and plant ingredients. Instead of white bread, spaghetti and white rice, think oats, quinoa, brown rice, wheat strawberries and barley.
7. Dried fruit is high in calories, fiber, vitamins and minerals. Dried fruit has the same nutritional value as fresh fruit, but without water and in much smaller packaging.
8. Fatty liver of fish, most often codfish, is used to prepare fish oil. It contains a lot of omega-3 fatty acids such as EPA and DHA, which are important for prenatal development of the brain and eyes.

It includes a well-balanced diet with all the necessary whole grains, dairy products, fruits and vegetables, and seafood to help you stay healthy and give birth to a healthy and active baby. There are many delicious foods that provide you and your child with everything they need.