Having a baby is easily the most challenging yet amazing decision that one might take. The first challenge is, of course, the pregnancy. Every expectant mother has her own story and her own set of struggles. Some mothers may fall sick while pregnant, feel weak or even get depressed during their pregnancy. Others may be happy but may not be eating properly.
As the saying goes, a happy, healthy mommy equals a happy, healthy baby. So try to stay relaxed and calm during your pregnancy. Surround yourself with positive minded people. Speak up, talk to other mom friends about your struggles.
Popularly known to be a vegetarian’s protein source, legumes should be consumed by pregnant ladies whether they are vegetarian or not. Legumes include all pulses, chickpea, soybean and even peanuts. You could either make a dal out of all the mixed dals or you could add bean sprouts to your salad or soup to make it extra delicious and healthy.
The early weeks of pregnancy are associated with nausea and vomiting. You can avoid this by drinking a cup of hot ginger tea in the mornings and whenever you feel nauseated. Try adding ginger to your food as well to reap maximum benefits.
One food that you simply must include in your pregnancy diet is eggs. You can have them any way you want – scrambled, poached, boiled or fried. It is considered to be the ultimate health food with 77 different nutrients that include fats, protein and choline. Choline is great for proper brain development.
4. Dry fruit
You should consume dried fruit every day as it contains many different kinds nutrients. In fact, it contains the same amount of nutrients as in fresh fruit – it just doesn’t have the water content. It also helps regulate your appetite. Do avoid the candied variety as the sugar content is really high in them.
You should consume meat in the form of beef, mutton or chicken on a regular basis. Meat is a great source of protein and iron. Red meat is a rich source of iron and thus consuming it can increase the amount of iron acquired from your diet. Some pregnant women may develop an aversion to absorbing iron from meat. Orange and capsicums are rich in vitamin C and eating this will help absorb iron from your diet.
The cartoon show Popeye shows how spinach can make you gain energy instantly. Spinach truly is a power packed food. It contains a whole lot of iron, calcium and fibre. In fact, it acts as a great substitute for mothers who cannot consume meat or milk on a daily basis. Be sure to include spinach in your meals every day.
Fish contains a number of healthy oils that are not only good for your skin and bones but also help your baby to grow and develop in a healthy manner. Although it is possible to consume fish oil through a dietary supplement (capsule), it is best to consume it in a diet. Salmon is rich in omega-3 fatty acids and has been proven to improve eye development in babies.
Mothers need to consume folate before, during and after pregnancy. If they don’t consume enough folate during their pregnancy, their babies might suffer from some form of birth defect. So, consult your doctor on what supplements you should take, how much and for how long.
Pregnant women are required to consume a minimum amount of dairy products every day to meet their daily calcium requirement. A calcium deficit can result in osteoporosis amongst other complications. So do include dairy products in your daily diet to avoid any problems.
You should keep yourself hydrated during pregnancy. Your body is now circulating more blood through your body. With all that and nausea, it is easy to become dehydrated. So make it a point to drink at least 2 litres of water every day throughout your pregnancy.