For a pregnant women, it is difficult to maintain a healthy diet. Obviously if there is any health complication it is more difficult. Not only can the right food support your mood, boost your energy, and help you maintain a healthy weight, it can also be a huge support through the different stages in pregnancy. Healthy food can help reduce PMS, boost fertility, make pregnancy and nursing easier, ease symptoms of menopause, and keep your bones strong. So we are here with a special diet chart for pregnant women.
Healthy Diet Chart For Pregnant Women
Working with an empty stomach is not ok when you’re pregnant.That’s not good at all.It is harmful to your baby and for you also.
Breakfast foods will give you a good feeling that will help you a lot for rest of the day.Having breakfast in time is one of the things you must do when you are pregnant.It will also give you energy for rest of the day.It’s also very important that you eat well and the right food.So we are here to help you with some of
the food you can eat: 1 slice wheat toast (whole), it is well that if the toast is glazed with light margarine or a dairy spread
1 or 2 cubes of cheese(any type of cheese)
1 cup low-fat milk
Any kind of fresh fruits (before eat it make sure the fruit you are eating is well cleaned)
You can mix fresh fruits with yogurt and sprinkle with sesame seeds is a delightful, nutritious, option for you. Fiber-rich oat bran is a healthy breakfast option for pregnant women.It helps to improve cardiovascular and digestive functioning.
Salad: Mix together some cherry tomatoes, white beans, sliced skinless chicken, and arugula leaves to make a chicken arugula salad.You can mix what fruit or vegetable you want. Garnish with grated any type of cheese and add 3/4 tablespoons of olive oil and vinegar to give it a different flavor.
Soup: You can try some soups like green peas and corn and tomato soup. You can do another preparation with diced onion, carrots, broccoli, and chopped garlic in chicken broth is called Creamy broccoli soup
Try to use meats with every preparation such as chicken, ham or beef. Meats help form red blood cells and maintain energy levels.
Finish your meal with a salad with dry fruits or only salad. Your baby will get the nutrition he requires and he will also enjoy the flavors! It’s important to use healthy oils for cooking like safflower oil or sunflower oil or olive oil.You can also sardines, mackerel, and salmon.
Soup: You can have quiche or any other egg preparation for your dinner.
Have an early dinner is good for you and your baby both.So go for an early dinner. Before you go to sleep make sure that you have a glass of warm milk. Do not overeat because you need to eat for not just yourself but also for your baby. Just make sure that you eat a variety of foods that supply you with essential nutrients like iron, protein, calcium, iodine, fiber, folate, and carbohydrates.You want it not for yourself but also for the baby.
Snacks: A couple of hours after breakfast and in the early evening time you might craving for something to snack on. All type of junk food and fast food id bad for your health. Carry an apple, banana or your favorite fresh fruit to satisfy sudden hunger pangs. You can also carry a packet of dates, almonds, and walnuts as a snack. Have fresh juices and lots of water to stay hydrated throughout the day. Whatever you eat, make sure that your meals are low in saturated or trans fats and that they are easy to digest.
Food and drink to avoid during pregnancy:
Proper diet during pregnancy is all about eating the right food. Some food may make you ill, so food safety needs to be a priority. Raw, undercooked foods carry pathogens/germs which lead to foodborne illness. Now that you’re pregnant, you should leave the following foods out of your diet:
Undercooked or raw eggs or foods are strictly prohibited. Eggs should be cooked until hard.
Avoid certain kinds of fish such as Shark, Swordfish, King Mackerel, and Tilefish, in diet during pregnancy.
Unpasteurized milk or yogurt / dahi made from unpasteurized milk.
Keep caution when you are eating out. Avoid raw vegetables, fruits, juices, etc. if you are eating out, since you may not be sure of the quality.
Alcohol is strictly prohibited from the diet during pregnancy as its excessive intake has been associated with many fetal problems. Even moderate alcohol consumption may affect the development of your baby’s brain.