These power foods are perfectly packed with nourishing nutrients that are essential for you and your
baby at the time of pregnancy.
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 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.
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.
Well-cooked eggs are rich in protein, iron and vitamin B12, which are required for healthy growth of
cells in your body.
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.
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 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 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.
It has plenty of magnesium, calcium and folic acid. It’s better to steam than boiling as it helps in
preserving the nutrients.