spinach

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.

 

Top 5 Power Foods for Diabetes

The recommended foods for diabetes are whole foods that are not processed, like fruits and vegetables. You must add these power foods in your diabetic diet plan to meet nutritional needs. The healthy diabetic meal plan includes whole grains, lean protein, fresh fruits and vegetables.  All these foods have great impact on diabetes, and control your weight and blood sugar levels. So, by incorporating these foods in your meal plan helps in lowering the risk of diabetes as well as improves your overall health.

Apples

Everyone knows that an apple a day keeps the doctor away, specially the cardiologist. A research states that eating an apple everyday for about four weeks lowered cholesterol by 40%. Apple, this is a crunchy fruit that helps in protecting against diabetes. The Harvard School of Public Health study states that people who eat five or more apples per week had a 23% lower risk of type2 diabetes than people who don’t eat apples. A medium size apple has a mixture of soluble and insoluble fiber about 3 grams. So, we can say that an apple a day lessen the risk of diabetes.

apples

Blueberries

Blueberries, this belongs to the family of fruits having flavonoids, commonly known for several health benefits. Additionally, the fiber content in Blueberries is more and it helps in reducing the risk of diabetes. Recent studies state that blueberries have anticancer effect that stops growth of tumor and decreases inflammation. The typical antioxidants found in blueberries are anthocyanins, which give blue color to them. Taking foods that are rich in anthocyanins will result in lowering the risk of type 2 diabetes. A research states that people who take two or more plateful blueberries per week will reduce type 2 diabetic risk by 23%. Note that you need further studies to determine primary relationship between taking blueberries and reducing the risk of diabetes.

blueberries

Fish

Unlike many meats, seafood is low in harmful saturated fat and cholesterol, and it’s the best source for omega-3 fatty acids, specifically fatty fish like mackerel, salmon, lake trout, herring, halibut, sardines and albacore tuna. American Heart Association states that the risk of abnormal hearts is lowered by omega-3 fatty acids, which may even lead to sudden death. Eating fish has great impact on your cardiovascular health, and it’s included in the meal plan of diabetic patients. It’s the only food with rich proteins, low fat, and has vital vitamins and minerals. Fish, it has vital health benefits, and including in your diet plan will reduce the risk of type 2 diabetes.

fish

Spinach

Popeye was correct – eating spinach is good for health. You might know that it’s loaded with required vitamins and minerals. Serving one cup of raw spinach or half cup cooked spinach offers 50% of daily value for vitamin C. Also, taking this nonstarchy green vegetable which is super low in carbohydrates and calories is mandatory for maintaing good health. A serving of half cup cooked spinach has just 4 grams of carbohydrates and 22 calories. It’s rich in beta-carotene, which is an antioxidant used by the body to make vitamin A. The American Diabetes Association states that eating more fruits and veggies will lower the risk of diabetes. The research report states people who take more green leafy veggies such as spinach reduced their risk of diabetes by 14%.

spinach

Cranberries

Now, there are number of reasons to enjoy this powerful fruit around the year. It’s well known for preventing urinary tract infections. Cranberries are rich in phytonutrients, which include anthocyanins – specifically recommended for a diabetic meal plan. Also, the antioxidants in cranberries will help in reducing the rich of cardiovascular diseases by decreasing bad cholesterol and lowering blood pressure.

Cranberries