Pregnancy Diet: Pregnancy requires a well-balanced diet to support both the growing baby and the mother’s changing body. A healthy pregnancy is ensured by managing hormonal and metabolic changes during the first trimester with the use of appropriate nutrition. Sufficient nutrition is necessary for energy and foetal development during the third trimester, which lasts from week 28 until delivery.
Nutritional Needs in the Initial Trimester
Folic Acid-rich Diet
Folic acid protects the developing infant from neural tube abnormalities (11). Folic acid can be found in bread, yeast, beans, chickpeas, and green leafy vegetables like spinach.
Milk and its Products
These are excellent calcium sources. Your need for calcium rises by the third trimester (11). Eating foods high in calcium throughout pregnancy helps guarantee that both you and your unborn child get the calcium they need.
Iron
Because iron enables the formation of extra blood needed during pregnancy, it helps reduce the risk of anaemia during pregnancy. During the first trimester, foods high in iron, such as spinach, beets, lentils, and dried fruits, should be ingested. Consume foods high in iron and vitamin C to improve absorption.
Eggs
Choline, which is found in eggs, aids in the healthy operation of cells and the quick development of the foetus (19). Choline lowers the risk of pancreatic and kidney diseases and promotes memory development. A fully boiled egg is OK for breakfast.
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Protein
Lean meats, eggs, dairy products, beans, tofu, paneer, and almonds are examples of foods high in protein. These are crucial because they have a direct effect on the development of the baby’s organs, muscles, and tissues.
Brussels sprouts
They are an excellent side dish for your meals and are high in vitamins C and K (8). It can be stir-fried with ginger, garlic, and spring onions or cooked by steaming or heating in the microwave.
Fluids and Hydration
Finally, to promote elevated blood volume and amniotic fluid levels, it is critical to maintain proper hydration throughout the day. Additionally, consuming drinks and water can help with digestion and prevent dehydration.
Avocado salad
Avocados are high in fibre, vitamin C, and vitamin E (7). Add your preferred flavourings and combine avocado slices with watercressi, walnuts, and fruits like oranges or mangos.
