Contributed by: Rachana Arya
Pregnancy necessitates making good food choices, not only for your own health but also for the health of your unborn child.
No matter what you want or don’t want to eat, it’s important to remember that you must eat from a variety of food groups, including fruits and vegetables, bread and grains, protein sources and dairy products.
Paneer (unsalted cottage cheese) made from pasteurized milk has been used in every Indian household for ages.
This milk product is great for your health and safe to eat for pregnant women who are not lactose intolerant.
It provides a lot of calcium and phosphorus, beneficial for the formation and development of your baby’s teeth and bones.
It is also an important source of protein, which is important for the growth and development of your unborn baby.
Omega-3 fatty acids found in paneer are extremely useful during labour and childbirth. Additionally, it is loaded with B vitamins, zinc and magnesium which play a vital role in the diet of mothers-to-be.
Super recipes would be paneer paratha, palak paneer, paneer mutter gravy, paneer burji, paneer sabzi, paneer pakoda, paneer pulao.
Legumes – including beans, lentils, peas, rajma, chickpeas or soybeans and peanuts – are an incredible source of plant-based nutrients.
These are nutritional powerhouses that are generally low in fat, contain no cholesterol, and are high in protein, folate, potassium, iron and magnesium, and plenty of other important vitamins and minerals.
Research indicates that their health benefits are very important for you and your baby, especially during the first trimester, and even before.
Super recipes would be peas pulao, eans sabzi, peas soup, peanut chikki, sundal, chickpea chat, and peanut chutney puri.
Ragi is high in its nutritional content. It has all the vital elements essential only for pregnant women but also for unborn babies.
This millet is a great source of iron, calcium and fibre — all of which your body needs more of during pregnancy for baby’s growth.
For pregnant and lactating moms, the health benefits of sprouting ragi grains overnight and consuming them the next morning are considerable.
Given its high iron and calcium content, it is great for stimulating milk production and balancing hormonal processes in pregnant women and young moms.
Super recipes would be ragi malt, ragi idli, ragi cake, ragi laddoo, ragi roti, ragi dosa, ragi ball, or ragi porridge.
The consumption of this porridge during pregnancy can be extremely advantageous to both the mother and the baby.
Making dalia your best friend will assist your child’s bone health and the general development of your unborn kid.
It is wholesome and best for mothers-to-be and can provide your unborn baby with the essential vitamins, minerals, and other nutrition.
Super recipes would be dalia khichdi, veg dalia upma, dalia upma, dalia pulao and dalia kheer.
Nuts and seeds
Nut consumption during early pregnancy, according to studies, has long-term benefits for a child’s motor and cognitive development.
Eating a handful of nuts such as almonds, walnuts and seeds such as flax seeds, chia seeds, basil seeds, pumpkin seeds, and watermelon seeds during early pregnancy provides long-term benefits for both the mom-to-be and the baby.
Nuts are extremely rich in folic acids and fatty acids, such as omega-3 and omega-6 fatty acids, which play a key role in the timing of gestation as well as birth weight of newborns.
Super recipes would be nuts milkshake, nuts ragi cookies, nuts laddoo, flax seeds biscuits
Eating a moderate amount of ghee every day is important for a pregnant lady to go through her pregnancy healthily and smoothly.
Ghee has the proper nutrients, vitamins, and minerals. It is one of the most natural ways to nourish pregnant women’s bodies and the baby within the womb.
Green leafy vegetables
Dark leafy vegetables possess a high place in the food pyramid and deliver a variety of nutrients that support your baby’s development.
They contain a healthy serving of fibre, vitamins and minerals. Eating a variety of leafy veggies during pregnancy is a good way of getting all the vitamins and minerals your baby needs for healthy development
Super recipes would be, palak thepla, palak soup, methi chicken, Palak paratha, palak paneer, palak pulao methi paratha and drumstick leaves sabzi.
Eggs are one of the most nutrient-dense foods available, and they can help pregnant women get the vitamins and minerals they need by contributing to a healthy, balanced diet.
Women can get their choline from eggs, which is an important ingredient for a baby’s brain. According to experts, pregnant and lactating women who consume eggs are more likely to meet their choline requirements, a crucial nutrient that helps the brain development of their babies.
Super recipes would be egg dosa, egg bhurji, egg omelette, egg dosa, and egg paratha.
Fish consumption is advised throughout pregnancy since scientific evidence suggests it can aid your baby’s cognitive development.
Studies have shown that fish is a great source of protein and is also high in vitamins and minerals.
Fish also contains omega-3 fatty acids, which are good fats. DHA is one form of omega-3.
DHA aids in the development of your baby’s brain, eyes, and nervous system throughout pregnancy. Omega 3 fatty acids are important for the brain development of the baby.
Super recipes would be grilled fish, steamed fish, and fish curry.
These are just a few of the superfoods that can provide you with a balanced diet and aid in a healthy pregnancy.
As an add-on, make a habit of taking preventive health checkups as they can help you in getting a complete insight into your health. This will also help you with taking measures to promote your overall well-being.
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