This extremely critical and joyous phase of your life is something which is going to be new and unique for all. However there are going to be certain requirements which are similar for all women. Figuring out Pregnancy food and essential requirements
Consuming a well-balanced diet enriched with essential nutrients is vital to ensure a healthy pregnancy and support the baby’s growth and development. Here we provide you an extensive list of food items that pregnant women should definitely add in their regular diet, along with a nutritious recipe incorporating some of these items.
Pregnancy Food Essentials- A Comprehensive Guide
Green Leafy Vegetables for developing Baby’s neural tube
Leafy greens such as spinach, kale, and broccoli are packed with essential vitamins and minerals like iron, folate, calcium, and fiber. They promote the healthy development of the baby’s neural tube and contribute to the overall well-being of both mother and child.Including about 25 to 35 gms in the daily diet will prove highly beneficial for the mother and baby.
Lean meat/ Vegetarian Proteins for increasing Immunity
Including lean sources of protein in the diet helps meet the increased protein requirements during pregnancy. Opt for meats like chicken, turkey, and fish (low in mercury), along with plant-based sources like beans, lentils, tofu, and quinoa. Approximately 60 to 80 gms of protein should be consumed everyday during pregnancy.
Whole Grains:
Whole grains like brown rice, oats, quinoa, and whole wheat bread provide complex carbohydrates and fiber. They help regulate blood sugar levels, promote digestion, and provide sustained energy throughout the day.
Dairy Products:
Dairy products are excellent sources of calcium, protein, and Vitamin D. Include yogurt (Dahi), milk and cheese (avoid soft cheese) into your diet to support the baby’s bone development and strengthen your own bones. About 500 ml of milk, 200-250 gms of yogurt and 30-40 gms of cheese is considered optimal unless one is having acidity or bloating.
Fresh Fruits:
A wide variety of fresh fruits like oranges, berries, apples, and bananas offer essential vitamins, minerals, and fiber. They are rich in antioxidants and help strengthen the immune system, and support the overall health of both mother and baby.
Healthy Fats:
Include healthy fats in the form of avocados, nuts, seeds, and olive oil. These fats are essential for the baby’s brain and nervous system development. They also help absorb fat-soluble vitamins and support hormone production.
Legumes:
Legumes such as lentils, chickpeas, and beans are excellent sources of protein, fiber, iron, and folate. They aid in preventing anemia and provide sustained energy while supporting the baby’s growth.Consumption of about 250 gms of above mentioned legumes will provide you with the essential elements for the baby.
Eggs:
Eggs are packed with high-quality protein, choline, and various vitamins and minerals. They are essential for the baby’s brain development and provide the necessary nutrients for both mother and child.Consuming about 1-2 well-cooked eggs per day to get the required amount of nutrients is optimal through all three trimesters.
Fish and Seafood:
Fish and seafood are excellent sources of omega-3 fatty acids, which are crucial for the baby’s brain and eye development. Choose low-mercury options like salmon, shrimp, and trout. However, intake should be limited. About 300-350 gms of fish per day shall be sufficient to get the nutrients.
Water: 10 to 12 glasse a day
Staying hydrated is crucial during pregnancy. Drink an adequate amount of water throughout the day to support digestion, prevent dehydration, and maintain healthy blood circulation. 10 to 12 glasses of water is the recommended intake.
Here’s a quick, healthy and delicious recipe for you to enjoy at any time!
Spinach and Quinoa Salad
Ingredients:
2 cups fresh spinach leaves
1 cup cooked quinoa
½ – 1 cup cherry tomatoes, halved
1/2 cup diced cucumber
3 tablespoons crumbled feta cheese
1 tablespoon extra virgin olive oil
1 tablespoon lemon juice
Salt and pepper to taste
Instructions:
In a large bowl, combine spinach, quinoa, cherry tomatoes, cucumber, and feta cheese.
In a small bowl, whisk together olive oil, lemon juice, salt, and pepper to make the dressing.
Drizzle the dressing over the salad and toss gently to combine.
Serve and enjoy a nutritious and refreshing salad.
Honey Lemon grilled chicken
Packed with protein, this dish will supplement your potassium and iron requirements too. Extremely healthy and filling, this is a no fuss dish you can whip up with very few ingredients and customize according to your taste.
Ingredients:
Chicken breast (2 pcs)
Juice from 1 lemon
1 tablespoon minced garlic
2 tablespoon olive oil
1.5 teaspoon honey
Salt and pepper according to taste
Optional– Rosemary sprigs
Preparation:
Make some slices on the chicken breast, making sure not to cut them all the way through. Marinade them in a mix of lemon, honey , garlic, salt and pepper for at least half an hour (you can marinade for a few hours or overnight in the fridge for enhanced flavors ).
Place a non-stick pan on medium high heat and add the olive oil. Place the chicken breasts on the pan, and add the remaining marinade on top of the chicken. Add rosemary sprigs in the pan for better flavor. Cook for about 7-8 minutes on each side, making sure they have a beautiful brown color on both slides and are cooked all the way through. Once done, serve with a side of grilled vegetables and mashed potatoes if you want.
