Friday Jul 19, 2024

5 Pregnancy Diets For a Healthy Motherhood


You know how crucial it is to take care of yourself and your baby during pregnancy. Therefore, you need to follow a proper pregnancy diet recommended by the doctor so it keeps you both healthy. It may include vital suggestions like fruits to avoid during pregnancy. Until you visit the doctor, here are 5 pregnancy diets for healthy motherhood.

Diet Based on Vegetables and Fruits

Vegetables contain plenty of nutrients as follows that are beneficial for your growing baby:

  • Vitamins A, B, C and E
  • Fibre
  • Beta-carotene
  • Folic acid
  • Calcium
  • Riboflavin
  • Trace minerals

The best way to eat more vegetables is by choosing veggie-based soups, smoothies, sauces, lasagnas and casseroles.

Fruits like apples, oranges, guavas, pomegranates, mangoes and pears also benefit the health of a pregnant woman. However, there are certain fruits to avoid during pregnancy diet. These include bananas, papayas, tamarind, pineapples, frozen berries, dates, watermelons and canned tomatoes.

Diet Rich in Complex Carbohydrates

During your pregnancy, it’s good to eat complex carbs found in foods like:

  • Whole grain pasta and bread
  • Vegetables
  • Legumes
  • Beans

You should limit or avoid consuming simple carbohydrates present in foods like:

  • Cookies
  • White bread
  • Chips
  • Excess added sugar

Protein-Based Diet

Protein requirements keep increasing during pregnancy and are highest in the third trimester. Therefore, it’s important to add foods loaded with proteins to your pregnancy diet. Good sources of protein include:

  • Eggs
  • Seeds
  • Nuts and nut butter
  • Beans
  • Chicken
  • Fish
  • Cheese
  • Greek yoghurt
  • Lean beef or pork

You can even prepare some simple protein-filled portable snacks to enjoy when you travel. Consider consulting the doctor if you want to discuss any specific protein requirements.

Fibre-Rich Diet

Fibre intake helps prevent haemorrhoids and constipation. During pregnancy, it’s often recommended to eat 20-35g of fibre daily from fruits, legumes, veggies and whole grains. However, ensure to skip the fruits to avoid during pregnancy diet. Drink more fluids while increasing fibre intake for best results.

You can toss the following sources of fibre into recipes:

  • Almonds, coconut, lentils, black beans, chickpeas
  • Oats, whole wheat, barley, millet, brown rice
  • Green peas, beetroot, carrot, Lady’s finger, green leafy veggies
  • Chia seeds

Opt for products containing whole grains that have the maximum fibre content per serving.

Diet Abundant in Healthy Fats

While it’s good not to consume high amounts of fat, it’s harmful to remove all fat from meals. So, go for a healthy balance. Ditch high-fat sources like packaged foods with trans fats and fried foods. But omega-3 fatty acids are beneficial during pregnancy and in general.

Try to choose more plant-based fat sources like soybean oil, olive and canola. These are healthy in general and also during pregnancy.

The top sources of healthy fats are:

  • Chia seeds
  • Walnuts
  • Sunflower and pumpkin seeds
  • Fatty fish
  • Flaxseed
  • Olive oil

These foods supply the right kinds of fats that can help boost brain development in the baby.

Are you pregnant but worried you might have Polycystic Ovary Syndrome (PCOS) or Polycystic Ovarian Disease (PCOD)? Consider speaking to the gynaecologist about PCOD vs PCOS, get diagnosed and start following the recommended treatment plan for the specific condition you have.

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