Beat the heat: a must-have summer diet for pregnant women


Summer can be challenging for pregnant women as the heat can cause dehydration and other health problems. It is important for expectant mothers to eat healthy during this time to maintain the health of themselves and their baby. In this article, we will discuss some important summer diet tips for pregnant women.

A pregnant woman should focus on both her health and the growth of her unborn child. Diet and nutrition play a key role in prenatal care. “Pregnant women should eat foods that are good for their physical and mental health as summer temperatures can get very hot,” says Rohit Shelatkar, fitness and nutrition expert. In addition to drinking plenty of water, here is a nutritionist’s suggested list of foods that pregnant women should include in their diet this summer to stay healthy.

Pregnant women should have a hydrating diet in summer. Image Courtesy: Adobe Stock

Foods that should be part of every pregnant woman’s diet this summer

1. Eggs

During pregnancy, protein is essential for fetal development, tissue growth and healing, and the formation of antibodies for the immune system. In addition, they support the growth of the child’s skeleton and muscles and strengthen the bones. “Eggs are a great source of protein, and they’re widely available and easy to prepare. Eggs are also high in choline, lutein, vitamins B12 and D, riboflavin and folate,” says Shelatkar.

2. Leafy vegetables

A nutritionist suggests that pregnant women eat a lot of green leafy vegetables, as they are full of vitamins C, E and K. Green vegetables are also a good source of fiber, which can fight constipation during pregnancy. They can be eaten in a variety of ways, including salads, stews, curries and other dishes, and are also low in calories.

leafy greens for pregnancy
No more vitamin A deficiency with this bowl of veggies! Image credit: Shutterstock

3. Whole grains

In order for expectant mothers to get the necessary amount of carbohydrates, whole grain cereals are recommended. In addition to improving digestion, whole carbohydrates support healthy blood sugar levels. All of these foods are excellent sources of B vitamins, minerals, and fiber.

4. Nuts and seeds

“During pregnancy, monounsaturated and polyunsaturated lipids are extremely important. Good fats promote the growth of the baby’s brain and eyes as well as the placenta and other tissues,” says Shelatkar. Good lipids can be found in large amounts in nuts, seeds and nut butter. Healthy lipids can be found in abundance in foods such as flax seeds, natural peanut butter and olive oil.

5. Citrus fruits

With their rich stores of vitamin C, citrus fruits such as oranges or sweet limes are ideal for pregnant women. They strengthen the immune system and raise energy levels in the hot summer months, so they are a must for pregnant women.

Citrus for pregnant women
Citrus fruits keep pregnant women hydrated in the summer! Image credit: Shutterstock

6. Zucchini

This vegetable is always recommended for pregnant women as it is a good source of folic acid, potassium and C, which are essential for prenatal health. It is also a vegetable with a high water content and can help with hydration during the summer months.

7. Seafood

Fish can be a fantastic source of protein, iron and zinc for non-vegetarians. Fish are rich in minerals that are essential for fetal growth and development. Fish rich in omega-3 fatty acids, including docosahexaenoic acid (DHA), which is responsible for promoting baby’s brain growth, include salmon, trout and tuna.




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