The Ultimate Pregnancy Nutrition Guide: Foods for Healthy Pregnancy

Importance of a Well-Balanced Pregnancy Diet 

A balanced and nutritious diet comprising all essential nutrients is necessary for a healthy pregnancy. It helps in the healthy growth of your baby.

Essential Nutrients for a Healthy Pregnancy

Essential nutrients like folic acid, calcium, protein, and vitamins are vital for the mother and baby. It assists the womb's growth, blood production, and overall health.

Crafting Your Pregnancy Diet Plan: Be Your Dietician 

Creating a suitable diet plan, considering you and your baby receive all essential nutrients, is critical. For personalised diet plans, you can even contact our seasoned nutrition experts.

Also, stay hydrated throughout the pregnancy to ensure proper amniotic fluid levels for your baby's growth. Moreover, it supports the mother's increased blood volume, aids digestion, and prevents complications like constipation and UTIs. 

Pregnancy Diet Essentials: 11 Foods to Include for a Healthy Pregnancy

Extra nutrients for pregnancy are required to ensure the well-being of the mother and the baby. As a mother-to-be, you should eat proteins, whole grains, legumes, dried fruits, berries, avocados, and fish liver oil. Staying hydrated is necessary.

Here is a list of some must-include nutritious and healthy foods to eat during pregnancy:

Dairy Products

Did you know you could suffice that extra dose of calcium and protein requirement for a baby's growth? Well, yes, you can! How? All you have to do is consume dairy products like cheese and yoghurt in moderation. 

Sweet Potatoes

They are an excellent plant-based source of beta-carotene and fibre. Fibre keeps you full for a long time, reduces blood sugar spikes, and is helpful in digestive health during pregnancy.

Eggs

You may all know that eggs are a great source of choline. The compound is essential for the baby's brain development and prevents brain and spine developmental abnormalities.

Non-Acidic Berries 

They contain water and fibre, making them a good, healthy snack. They are flavourful and have a lot of nutrition with low calories.

Green Leafy Vegetables

Consume a plateful of green veggies like broccoli, spinach, and kale that are rich in antioxidants, which help in digestion and prevent constipation during pregnancy.

Milk

A rich source loaded with calcium, milk helps increase your baby's weight and length when inside the womb.

Beans and Lentils

If you are a vegetarian, beans and lentils like chickpeas and soybeans are excellent protein sources to feast on.

Seasonal Fruits

Fruits such as oranges and bananas are rich in vitamins, carbs, and potassium. Opt to eat seasonal fruits with different colours or as a rainbow fruit salad.

Nuts

Almonds, walnuts, and dates reduce the risk of premature labour and carry other benefits.

Water

When you are expecting, your water requirement increases. Keep yourself hydrated at all times.

Fish Liver Oil

Rich in omega-3 fatty acids, it is helpful in the brain and eye development of your baby.

Foods that Fight Nausea During Pregnancy

Pregnancy and nausea go hand in hand. While nausea and vomiting can get appalling, Nirva's nutrition experts advise eating an easily digestible diet. Here is the list of foods that fight nausea or morning sickness during pregnancy:

• Bananas
• Apple Sauce
• Peanut Butter (Opt for any homemade nut butter in case you are allergic.)
• Beans
• Almond Milk
• Smoothies
• Seasonal Fruits and Vegetables (with high water content)
• Herbal Teas
• Broths
• Citrus Fruits
• Peppermint

Pro-Tip: Instead of consuming three large meals, have 5 or 6 meals with small portions. Doing so will help subside acid refluxes due to long gaps in between.

Foods to Avoid When Pregnant

If you're pregnant, you must avoid consuming certain foods. The list includes alcohol, carbonated beverages, raw seafood, unpasteurised dairy, undercooked eggs, deli meats, pre-cut fruits and vegetables, soft cheeses, and high-mercury fish.

Why Keeping Yourself Hydrated is Essential During Pregnancy

Drinking ample water during pregnancy is essential as water forms the amniotic fluid. The fluid creates a cushion for the baby. It protects you from dehydration as well.

Other benefits of keeping yourself hydrated include:

• Maintaining energy levels,
• Fights constipation and
• Aids digestion.

Role of Prenatal Vitamins During Pregnancy

Prenatal vitamins serve as the ultimate cornerstone of a healthy pregnancy diet. In this crucial phase, when the mother and the fetus require vital nutrition, they act as a safety net, bridging nutritional gaps that whole foods may need to cover more comprehensively. 

These supplements are rich in folic acid, iron, and calcium and are a boon for expectant mothers. 

While folic acid protects the fetus against congenital disabilities, iron fights against conditions like anaemia. On the other hand, calcium helps in the baby's bone development. 

While a balanced diet should be your primary focus, prenatal vitamins safeguard your and your baby's interests. They ensure you receive all the critical nutrients for a healthy pregnancy.

Gestational Diabetes Diet

Nutritionists suggest focusing on lean proteins, whole grains, and plenty of non-starchy vegetables.

Also, limit the intake of refined sugar and starchy carbohydrates as they increase blood sugar levels. In addition to this, regularly monitor blood sugar levels to ensure they stay within range.

Optimising Thyroid Nutrition for a Healthy Pregnancy

Maintaining a healthy thyroid gland during pregnancy is crucial for you and your developing baby. The thyroid plays a pivotal role in regulating metabolism and overall well-being. Ensure your meals comprise optimal levels of specific nutrients like iodine and selenium, vital for thyroid function. 

In other words, a balanced diet, including foods such as seafood, dairy products, and whole grains, can provide these essential nutrients. 

To Sum Up

You and your growing baby need nutrient-dense foods from a well-rounded diet during pregnancy. Consuming a balanced diet consisting of whole grains, fruits and veggies, lean proteins, and healthy fats daily is the way to go. Seek help from your healthcare professional to guide you on a dietary plan with any necessary supplements.

Embark on this beautiful journey with the support of your doctor and your loved ones.