You might have spent your whole life not considering what you put in your body or the lifestyle you lead but all these changes when you are about to be a mother and become pregnant.
A little human is growing inside your body and you are liable to take care of it. There is some food you should avoid whereas there is some food which needs to be taken every day in order to let your baby grow inside of you.
It provides the mum with a healthy weight to carry the baby and provide it with nutrients and supplements.
These foods are basic everyday food to eat in pregnancy in summers and winters for a healthy baby and a healthy mother.
Vegetarian Food to Eat in Pregnancy in Summers & Winters
Green Vegetables and Fruits
You can have junk food throughout your life but when you are pregnant green vegetables is The most reliable food source. Green vegetables provide you with the required daily dosage of vitamins, minerals and fibre.
Green vegetables will make your food a well-balanced diet that helps you meet your daily requirement of calories and nutrients which would automatically reach your baby to support its health and growth.
Vegetables which are must to include in your diet are spinach, lettuce, turnips, cabbage and many more dark leafy vegetables which contain Folic acid for your health. Two serving of these dark leafy vegetables is recommended for a daily serving.
Along with that, you should also add fruits especially which are seasonal. For pregnant women, Apricot and cantaloupe are the best sources of compound beta-carotene which would help in baby cell and tissue development.
It is recommended to have ample amounts of Vitamin A and C which can be found in apple, Kiwi, oranges etc. You can avoid wheezing in infants and marry other problems with the proper intake of leafy vegetables and fruits like apples, oranges, etc.
The vitamin E in some fruits and vegetables are needed for infants development.
The food to avoid in the first month for the would-be mother’s should be papaya and pineapple.
For proper functioning and muscle growth as well as regulating blood fluids and bone health pregnant women must take calcium-rich food. Apart from building their babies bones and tooth buds, calcium-rich food would also avoid blood clotting in infants.
Calcium-rich foods include dairy products like milk, yoghurt, and cheese. If you are not allergic to dairy products, you can easily 300mg of calcium by just drinking one glass of milk.
Adding one cup of yoghurt in your daily diet can replenish you with 450mg of calcium. A cup of cottage cheese contains 138 mg of calcium. These foods can provide your infant with the necessary calcium it requires in order to grow and develop.
In case you cannot consume dairy products you can also replace it with tofu, white beans, eggs, oranges and many more other alternatives.
There are many non-dairy alternatives which can provide you with the required amount of calcium but consuming dairy products is recommended during this pregnancy stage.
The food to avoid in the first month should be soft cheese and fermented drinks.
Protein is the building block of our body. When a mother is pregnant and there is a foetus growing inside her, it requires protein to create its skin, muscle, hair and bones.
Around 75 grams of protein is recommended to intake every day if someone is pregnant. The number may increase if you are carrying multiple but it is not recommended to decrease it.
There are many sources of protein available like poultry, egg, meat, fish, dairy, legumes and pulses, nuts, whole grains.
3 ounces of chicken can provide you up to 25 grams of protein every day. Consuming 3 servings like that can fulfil your daily protein requirement for your baby.
Eggs are considered as the highest and most clean source of protein. It is easy to fulfil your daily requirement of protein with a serving of scrambled eggs.
Eggs can nourish your foetus with more than one type of nutrients. It also contains healthy fats and Calcium to help your baby develop to the optimum stage.
Fish and lean protein are the best sources of protein as they also contain Omega 3 fatty acid and are easily digestible.
If you are vegetarian you can always choose to have milk or tofu or soy products instead of meat and eggs. Legumes and pulses also high sources of protein and are also easily accessible and digestible.
Kidney beans, Pinto beans, lentils, split peas can provide you with 15-18 grams of protein for serving.
Nuts are very good for a baby’s heart. Pregnant women swear by their daily portions of nuts. Nuts are superfoods that contain calcium, protein, fibre and healthy fats.
Unless you are allergic to nuts you can have it as much as you want. Nuts also contain Omega 3, Vitamin B and E, Monounsaturated and Polyunsaturated fats and many more nutrients.
Adding Almonds, peanuts, pistachio, Walnuts etc can fulfil your daily dose of copper, magnesium and phosphorus along with protein and folate.
This makes the baby’s heart stronger as well as promotes brain health and regulates digestion.
These nuts also help to regulate blood sugar and reduce inflation and help in spine development.
Whole grains are the main source of carbohydrate. Pregnant ladies can get the daily dosage of Carbohydrates and energy from bread, grains like rice etc. Grains like oatmeals, quinoa, Barley, wheat can provide you with good heart health.
Refined flour should be avoided but adding whole grain would provide you with the fibre you need as well as are rich in carbohydrates which would help in your digestion as well as provide you and your infant with energy.
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My Two cents
There are some foods to avoid in the first month of pregnancy like papaya pineapple, seafood, uncooked raw eggs and meat and alcohol. These foods can risk termination of the pregnancy or can lead to the birth of an underdeveloped or an unhealthy baby.
So, this was about food to eat in pregnancy in summers and winters for a healthy baby and a healthy mother.