Regulating the intake of food and eating a healthy diet is essential when you are expecting. It is the time when your body needs to have as many extra vitamins, nutrients and minerals as it can.
Your body requires up to 500 extra calories every day as soon as your pregnancy touches second or third trimester. Consuming a diet that lacks in sufficient nutrients can negatively affect the health of your baby and you definitely don’t want that,
Additionally, a poor diet can lead to weight gain and a high risk of developing gestational diabetes and birth complications. To avoid these complications, don’t forget to eat the following nutritious foods every day when you are expecting.
- Dairy Products
You need to provide your body with extra calcium and protein in order to meet the growing needs of the fetus. Two types of protein can occur in dairy products- whey and casein. Additionally, these products are an incredible source of magnesium, phosphorus, zinc and vitamin B.
Greek yoghurt is particularly useful for you during pregnancy. It has more amount of calcium than any other product. Greek yoghurt can also provide probiotic bacteria that contribute to a good digestive health.
Even if you are lactose intolerant, your body can easily digest probiotic Greek yoghurt.
- Sweet Potatoes
You obviously require vitamins to keep yourself and the baby hale and hearty. Sweet potatoes can easily provide you all the vitamins. These potatoes are a rich source of beta-carotene which gets converted to vitamin A as soon as it enters the body.
According to a research at the Medical College of Pennsylvania, vitamin A is an essential component for growth and differentiation of cells in the body. It plays an equally important role in fetal development.
Because you require 10 to 40 percent more vitamin A while you are expecting, consider using sweet potatoes in your diet more often.
- Leafy Vegetables
Never forget to consume all dark, leafy vegetables such as spinach, broccoli and kale when you are expecting. Why? Because these vegetables provide you with an immense amount of nutrients.
By consuming them, you will be providing your body with calcium, vitamin K, fibre, vitamin C, folate, iron, and vitamin C. Broccoli along with other vegetables are also rich in antioxidants so they can also positively impact your immune system.
According to a nutrition program by Universiti Sains Malaysia, consuming leafy green vegetables reduces the risk of low birth weight in pregnant females.
- Dried Fruit
Dried fruit is rich in fibre, calories and several minerals and vitamins. It is estimated that a single piece of dried fruit is comprising of all the nutrients as that of the fresh food, just without the water content.
You will be getting iron, folate and potassium by consuming different types of dried fruit. Remember that these dried fruits are also rich in natural sugar. So, do not consume them in a very large amount and take care to prevent eating candied varieties.
- Fish Liver Oil
Fish liver oil is mostly made up of the liver of cod fish. Being rich in omega-3 fatty acids, it can be a good substance for promoting the development of the brain and eyes of the fetus.
Additionally, fish liver oil can provide you with vitamin D which can reduce dangerous complications of pregnancy such as preeclampsia, high blood pressure and detecting protein in the urine.
Consuming fish liver oil when you are expecting will increase the birth weight and make the baby less vulnerable to diseases later in his life.