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Pregnant? Craving to snack on something to make you and your baby happy? I’m sure you have heard people saying that eating the right and healthy diet is vital while pregnant. An excellent choice of nutrition can promote healthy fetus development and increase the physical health of a pregnant woman. 

For a vigorous pregnancy, a woman should include a balance of proteins, carbohydrates and fats. However, some foods and beverages, such as alcohol and some cheeses, that may cause harmful effects on a pregnant woman’s health and the health of the baby.

In this article, we will discuss the foods that are safe to consume for pregnant ladies. You should also check out the stretch mark lotion for pregnancy malaysia.

  1. Fruits and vegetables

According to a survey, it is encouraged for a pregnant woman to consume 2.5 cups of vegetables and 2 cups of fruits per day. A pregnant woman can hit these goals by consuming a variety of fresh, frozen, or canned produce and 100% fruit juices. However, choose whole, fresh, or frozen fruit over juice if possible. 

But, what are some of the best fruits to eat during pregnancy? Here are the 5 best fruits to eat while you are childbearing.

  1. Apricots
  • Apricots are a good source of food to be consumed. At the same time, you are pregnant as they contain a high amount of vitamins A,C and E, calcium, iron, potassium, beta carotene, silicon and phosphorus. All these are important for nutrition so the baby’s development and growth are proportional and also help with preventing anaemia and helping bones and teeth grow stronger.
  1. Oranges
  • Oranges contain a high quantity of vitamin C, folate and water. Oranges are a great source in keeping you hydrated and healthy. Vitamin C helps to prevent cell damage and assist with iron absorption. Folate can assist in preventing neural tube defects, which can result in a baby’s brain and spinal cord abnormalities. Spina bifida, a condition in which the spinal cord does not develop properly, and anencephaly, in which a large portion of the brain and skull are missing, are both caused by neural tube defects.
  1. Mangoes
  • Mangoes contain a high source of Vitamin A and C. One cup of chopped mango contains 100 percent of a person’s RDA of vitamin C and more than a third of their RDA of vitamin A. A baby born deficient in vitamin A may have lower immunity and a higher risk of postnatal complications such as respiratory infections.

 2.      Complex carbohydrates

Starchy vegetables like sweet potatoes and butternut squash, whole grains like farro and buckwheat, and legumes like beans or chickpeas are examples of complex carbohydrates. When possible, choose these over refined carbohydrates such as white bread, pasta, and rice. Pregnant women with high blood sugar may also need to carefully monitor their carbohydrate intake. A person’s medical team, which includes an obstetrician-gynaecologist and a registered dietitian, can assist in developing an optimal carbohydrate target for each individual. Complex carbohydrates provide energy and are high in fibre, which is essential during pregnancy.

3.        Protein

Pregnancy is a time of rapid development and growth. As a result, getting the right amount of protein is essential. dependable source. It is critical to consume a variety of protein sources as part of a balanced diet while pregnant. The following are some good plant-based protein sources:

  • protein powders derived from plants, such as pea protein powders
  • soy products and tofu
  • legumes, beans, lentils, nuts, seeds, and nut butters

Animal-based protein, such as chicken, fish, beef, or eggs, can also be included in a healthy pregnancy diet and contain all essential amino acids.

4.       Fats

Fats are an essential component of any healthy diet and play an important role during pregnancy. However, the type of fat matters. Getting omega-3 polyunsaturated fatty acids, for example, is critical during pregnancy. Furthermore, high saturated fat intake can increase the risk of pregnancy complications. While pregnant women can safely consume some saturated fats, they should consume unsaturated fats more frequently for optimal health.

Polyunsaturated fatty acid-rich foods include:

  • flaxseeds and sunflower seeds
  •  walnuts 
  • fatty fish such as salmon, herring, and trout

5.      Dairy products

During pregnancy, you should consume more protein and calcium to meet the needs of your growing baby. Milk, cheese, and yoghurt should be on the menu. Dairy products contain two types of high-quality protein: casein and whey. Dairy is the best dietary source of calcium, as well as phosphorus, B vitamins, magnesium, and zinc. Yoghurt, particularly Greek yoghurt, contains more calcium than most other dairy products and is therefore especially beneficial. Some varieties also contain probiotic bacteria, which aid in digestive health.

6.      Whole grains

Whole grains, as opposed to refined grains, are high in fibre, vitamins, and plant compounds. Instead of white bread, pasta, and white rice, consider oats, quinoa, brown rice, wheat berries, and barley. Some whole grains, such as oats and quinoa, are also high in protein. They also hit a few key points that are frequently deficient in pregnant women: B vitamins, fibre, and magnesium. There are numerous ways to incorporate whole grains into any meal, but we especially like this quinoa and roasted sweet potato bowl.

In conclusion, pregnancy places additional physical demands on the body. A person’s diet can be tailored to meet these requirements and promote foetal development. Furthermore, a person’s religious and ethical beliefs may influence what they eat while pregnant. When planning a pregnancy diet, it is always a good idea to consult a doctor.

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