Healthy Foods to Eat During Pregnancy for Nutrition

Pregnancy diet and nutrition

You need to eat a balanced diet every day during pregnancy to keep yourself and your baby healthy. Include food from these group to get essential nourishment-carbohydrates, proteins, fats, essential vitamins, minerals, fibre, and folate.

List of Food You can Eat During Pregnancy

The foods that must include in your diet are —

• Citrus fruits

Rich in vitamin C and folate, citrus fruits like orange and lemon help your baby develop fully inside your womb. These fruits can keep congenital problems at bay.

• Milk and dairy products

Try to drink at least 2 glasses of milk every day. You can also include dairy products like curd, cottage cheese, and cheese in your regular meals. Milk-based products are rich in calcium, zinc, phosphorous, vitamin B, protein, magnesium, vitamin D, probiotics, and other essential nutrients. These are vital to keep you safe from urinary tract infections. It can also help strengthen your baby’s bones and muscles.

• Spinach

You can eat spinach daily, especially in the first three months of your pregnancy. Spinach is an excellent source of folic acid, a nutrient responsible for the proper neural development of the baby.

• Egg

Include 1 or 2 eggs in your meal every day, if possible. Eggs are rich in vitamin D, protein, and calcium, providing excellent nutrition for you and your baby,

• Soybeans

If you are a vegetarian or vegan, you can replace eggs with soybeans in your regular diet.

• Sweet Potatoes

It is one of the best plant sources of beta-carotene, a form of vitamin A. Include boiled sweet potatoes in your pregnancy diet regularly to keep digestion problems, irregular blood sugar issues, and foetal developmental defects at bay.

• Broccoli

Packed with iron and folate, broccoli should be an essential part of your diet, especially in your first trimester. This is the time when your body needs enough haemoglobin to support the development of your body’s vital organs.

• Berries

Eat lots of berries like strawberries and blueberries regularly when pregnant to improve your overall immunity. Berries keep you hydrated and are good sources of vitamin C, fibre, and essential carbohydrates.

• Vegetables and fruits

All types of fruits and vegetables, especially green leafy vegetables and seasonal fruits are great during pregnancy. The vitamins, minerals, fibre, and folate in them help to fight against constipation.

• Cereals

Rich in protein, zinc, magnesium, iron, and folate, cereals like beans and legumes are essential for your baby's overall development inside your womb.

• Healthy fluids

Keep yourself hydrated by drinking healthy fluids like water, coconut water, buttermilk, and fresh fruit juices without sugar throughout the day to keep urinary tract infections at bay.

• Whole grains and nuts

While fibre-rich whole grains are low on calories and help keep your gut healthy, dry fruits are packed with a bevy of nutrients like essential vitamins and minerals. Walnuts, almonds and other nuts give you your daily dose of good fats, protein, and fibre. A handful of nuts daily can do a world of good to your overall nutrition during pregnancy.