Whether you like it or not, those nine months are the time for you to focus on your health to keep your baby healthy. So despite all the food cravings you experience, it is important for you to consume the right diet, rich in all the essential nutrients to ensure that your baby gets the right food.
Eggs are a storehouse of folate, iron, and protein which are absolutely necessary for the overall development of your little one in your womb. This power food is comparatively cheap and easy access to all the choline that your baby needs for the development of a healthy nervous system. For those who usually go for only the egg-whites, here’s a point to note: choline is present in the yolk, so it is imperative that you eat the yolks too.
- SWEET POTATOES
Sweet potatoes are rich in various nutrients such as vitamin B6, potassium, vitamin C, iron, copper, beta-carotene and is full of fiber. The benefits of adding sweet potatoes in your diet are that your baby would get all the vitamin A it needs, for the healthy development of its eyes, bones, and skin, from the conversion of the beta-carotene to vitamin A, which happens in your body.
This crunchy, fiber-rich snack is all you need to satisfy your body’s cravings for healthy fats, proteins, and minerals such as magnesium that would prevent premature labor and helps develop the nervous system of your little one.
- BEANS AND LENTILS
For all the vegans out there, do not worry about missing out on your share of proteins, iron, folate, fiber, calcium, and zinc as beans and lentils are all that you need to get hold of these nutrients and minerals. The zinc in lentils helps to reduce the risk of premature delivery, low birth weight and helps in speedy labor.
- LEAN MEAT
Lean beef and pork are excellent sources of proteins, iron and the Vitamin B cluster. While proteins help in the development of your baby’s muscles and iron helps in the overall development of your little one and increases your red blood cell count, vitamin B6 helps in the development of the baby’s body tissues and brain and eases you out on your morning sickness. Vitamin B12 works on the maintenance of a healthy nervous and circulatory system.
- ORANGE JUICE
For your daily morning dose of vitamin C, folate and potassium, have a glass of fresh orange juice and brighten up your day. Go for orange juice that is fortified with vitamin D as it is responsible for increasing the blood flow in the placenta.
While many claim milk to be the best source for all your calcium needs, the truth is that yogurt is a richer storehouse of calcium, proteins as well as vitamin B cluster and zinc. The deficiency of calcium in the body during the pregnancy period would result in the absorption of calcium from your bones for the growth of your baby, thereby putting you in the risk group for osteoporosis.
- LEAFY VEGETABLES
Leafy vegetables are the must-haves in the diet list of everyone. These power-foods are absolutely essential for the growth and development of the expectant mom and the fetus. They are rich in antioxidants and nutrients such as folate, calcium, potassium, fiber and vitamin A, which aids in the growth and development of the baby’s bones and skin and eyesight.
This fish is rich in proteins and omega-3 fatty acids (DHA and EPA), which are responsible for the development of your baby’s brain. Studies reveal that higher the DHA levels in the diet of the mother during the gestation period, higher would be the IQ of the baby. Salmon is also a great source of protein.