Following a healthy diet is the most important thing for pregnant women. They should have healthy and balanced diets during these, the most important 36-40 weeks of their life. An unbalanced diet may end up causing complications with the pregnancy. During this time, the baby’s mental and physical growth is entirely dependent on the mother. Deficiency of any form regarding vitamins, proteins, calories, folic acid, minerals, etc. can cause problems for the baby and the pregnant woman. This is why it is essential to maintain a balanced diet regularly.
It is recommended that you consume between 2200 and 2500 calories on a daily basis. Food which is rich in carbs, proteins and iron needs to be the most important part of your diet during this period. Dehydration can cause a number of complications and problems in the future. You should consume lots of water as well as other liquids on a daily basis to keep yourself healthy. An unbalanced diet can also lead to a weak fetus and will lower its immunity level. This increases the chances of miscarriage. This is why it is very important to plan your pregnancy diet very carefully. An excess of anything can end up causing trouble.
There are some things which you should absolutely avoid during this period like junk food, aerated beverages, alcohol, cigarettes, etc. Stick to healthy foods like the ones mentioned below for best results:
• Beans: You can have pinto beans, black beans, chickpeas, etc. You could also go for foods which have more protein and fiber. Protein is essential at this time. Beans are also a terrific source of zinc, iron, folate, and calcium.
• Eggs: This is an excellent source of protein. Your baby needs protein desperately in order to grow. Eggs are also rich in choline which will promote the growth of your baby’s brain. Eggs also contain a number of nutrients like minerals, fats, vitamins A, B, and D, etc. which make them essential foods during pregnancy. Since they have a high cholesterol content, don’t eat too many eggs. Stick to two eggs a day. Don’t have raw eggs either since they can create problems in your digestive system.
• Potatoes: They have large quantities of iron and vitamin A. This is important for your baby’s growth. It will help with the eye lining, urinary, respiratory, and intestinal tracts. It’s even essential for white blood cells and lymphocytes which fight against germs. Potatoes are great for nourishing babies in the womb.
• Omega-3: Water fish like tuna, salmon, anchovies, sardines, etc. are great sources of Omega-3 fatty acids. The DHA and EPA in Omega-3 help the growth of your baby’s brain, heart, nervous system, eyes, immune system, and inflammatory response. Adding them to the diet of pregnant women will help with the cognitive and visual development of babies. It’s also beneficial for pregnant women.
• Dry fruits & nuts: Nuts like almonds, peanuts, walnuts, etc. are another good source of Omega-3, protein, and even calcium. They help with the growth of your baby’s brain too. Almonds are also effective oxidants against cancer.