Pregnancy is perhaps one of the most beautiful and delicate moments a woman can experience. And because carrying a bun in the oven can trigger unusual cravings, eating healthy is crucial to promote healthy and safe growth for your future child.
While all foods seem “okay” enough to eat, there are many things that you have to limit or stop eating until your baby arrives into this world. Take a look at this guide below and learn which foods are excellent for your nutritional and health needs while you carry your precious tyke:
Vegetables are first on the list as they are packed with vitamins, minerals, and other nutrients that support a healthy pregnancy. They’re also low in calories, fat, and cholesterol, ingredients that may compromise your health when taken in high amounts; you want to be nourished and healthy as much as possible until you deliver.
Vegetables are also healthy whether cooked or raw (just wash them well to eliminate bacteria, dirt, and traces of pesticides). Some of the best veggies for pregnant women are broccoli, asparagus, cauliflower, squash, salad greens, sweet potatoes, peppers, malunggay leaves, cucumbers, and artichokes. If you live in places like Idesia Dasmariñas, there are nearby markets and farmer shops where you can get organic greens.
Like vegetables, fruits are packed with vitamins and nutrients that promote both the mothers’ and babies’ health. The sweetness of fruits also helps pregnant women satiate their sweet cravings without the potentially harmful risks of processed sugars. Some of the best fruits for expectant women include bananas, mangoes, apples, pears, citrus fruits, grapes, avocados, and strawberries. These fruits may be served fresh or dried.
When preparing fruits, don’t slice them with knives for raw meats and seafood. Instead, use a separate knife and chopping board intended for plant foods. Doing so will prevent bacterial contamination in your fruit servings. You’ll save yourself and your baby from illnesses.
Dairy products provide protein and calcium crucial for your and baby’s bone health. Food items such as milk, yogurt, and cheese are suitable sources of nutrients that promote strong and healthy bones. You want a healthy skeletal system that lets you move around and carry your little one for 36 weeks.
While dairy foods may be healthy, some may cause weight gain. Choose low-fat milk and yogurt for your dairy needs. For cheese products, select those with “pasteurized” on their labels; this means they’re free from bad bacteria that may cause infections and other illnesses.
Carbs are packed with iron, fiber, folic acid, and Vitamin B. These nutrients ward off constipation and hemorrhoids, two common discomforts during pregnancy. They’re also crucial for your baby’s physical development.
Healthy grains you should add to your prenatal diet are brown rice, cereals, oatmeal, and whole-wheat pasta. Avoid white breads and other instant grains as these contain processed sugars that may cause Gestational Diabetes.
Drinking ample amounts of water is vital for a healthy pregnancy. The ideal water intake for pregnant women is about 64 to 96 ounces of water every day. Proper hydration may prevent common pregnancy symptoms such as morning sickness. It may also save you from painful contractions and pre-term labor.
Besides water, you may also drink fresh fruit juices, fruit smoothies, and water infused with fruit and vegetable slices. Steer clear from soda, caffeine, sugary drinks, and alcoholic drinks. These may affect your unborn child’s overall health.
That said, it can be a challenge to tailor your diet to accommodate your baby’s health. Still, adding these healthy foods to your prenatal diet means you’ll have the right nutrients to carry your baby until you deliver them.
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