dairy products

Top Superfoods for a Healthy Pregnancy

These power foods are perfectly packed with nourishing nutrients that are essential for you and your

baby at the time of pregnancy.

 Top Superfoods for a Healthy Pregnancy

Dairy Products

DAIRY PRODUCTS

It’s mandatory to take adequate calcium during pregnancy as it helps in bone development in babies.

So, it’s recommended to take glass full of milk on daily basis, and make sure you also take other dairy

products like yoghurt, cheese, cottage cheese, buttermilk and more to meet your calcium requirements.

Eat three portions per day, but select low-fat products to lower the saturated fat levels.

Fruits and Vegetables

 

Eat five portions per day. The vitamins and minerals from fruits & vegetables helps your baby to

develop normally. Also, you need some folic acid supplements but you should get them from food

only and not artificial supplements. During pregnancy, make sure you take the food that have some

sort of benefit on you or the baby or both.

Bananas
banana

Bananas are rich in potassium, they are good for reducing fluid retention and maintaining a perfect

fluid balance. Also, they include tryptophan which improves your quality of sleep. This is an ultimate

starchy and energy-boosting snack that is essential during pregnancy.

Carbohydrates

potatoes

Bread, potatoes, and pasta are rich in carbohydrates. These foods give you energy because you need

more energy as you approach your due date. It’s recommended to take four to six portions per day.

Eggs

eggs

Well-cooked eggs are rich in protein, iron and vitamin B12, which are required for healthy growth of

cells in your body.

Water

Make sure you take eight glasses of water per day, and it’s mandatory at the time of pregnancy. This

will keep you hydrated, maintain energy levels, helps you to get rid of toxic build-up, and also saves

you from urinary tract infections which are normal during frequency. Even sipping fresh orange juice

or coconut is beneficial.

Spinach

spinach

Make sure to take five servings of vegetables per day, and add your favorite Spinach, it’s rich in folic

acid, vitamin B that helps in protecting against neural-tube issues like spina bifida.

Fish

fish

Fish intake during pregnancy is bit controversial because mercury content is high in it, especially the

fish in seawater. But, fish include best quality protein and omega-3 fatty acids that helps in brain and

eye development of your baby. It’s better to limit your fish intake to twice-a-week. Make sure the fish

is thoroughly cooked before eating and don’t take raw fish as it can increase the chances of infection

and may harm your baby.

Oatmeal

oat

Oatmeal is super power food during pregnancy which is rich in fiber, carbohydrates, zinc and

magnesium. Instant oatmeal can provide simple and fast breakfast or snack,it’s the best choice as long

as sugar levels are low. If you can’t get a low-sugar instant oatmeal, prepare yourself with raw quick

rolled oats. It’s easy to prepare Oatmeal, just take a bowl and add some water to just barely saturate

and cover it. Keep in the microwave for 2 minutes, add berries and nuts, and the yummy pregnancy

power breakfast is ready.

Broccoli

broccoli

It has plenty of magnesium, calcium and folic acid. It’s better to steam than boiling as it helps in

preserving the nutrients.