10 Healthy Eating Tips for a Pregnant Woman

Pregnancy is the most precious moment in the life of a woman. It is a period of care and love which you need for yourself as well as the baby. The nine months are very crucial months for would-be a mother.

The food plays a vital role during the pregnancy as what a woman eats ultimately reaches her child in the womb. Anything wrong with the diet plans can lead to major consequences in the delivery period. So, the elders, as well as doctors, stress on the healthy foods which need to be consumed and avoided in the pregnancy. Let us see the list below:

Eating Tips for a Pregnant Woman

1. Pulses and Legumes

A pregnant woman should consume various pulses such as chickpeas, peanuts, soybeans, and peas. They are rich in protein, fiber, iron, and calcium which are beneficial for the pregnant women. The lentils contain folate which is good for both mother and child. A pregnant lady can also consume more lentils during pregnancy as they contain a high amount of magnesium and potassium.

2. Frozen Meats and Salads

A pregnant woman who is conceiving should not consume the hot dogs and roast beef which are stored in the refrigerator for many days. These foods produce certain bacteria which can be harmful to the baby. However, one can eat fresh salads by adding fruits and vegetables which are healthy and tasty both.

3. Berries

Rich in vitamin C, berries are one of the healthiest foods that a pregnant woman can eat. Regular consumption of berries especially during the pregnancy improves the immune system and keeps the skin fair and healthy. They also maintain the blood sugar levels in the body. Moreover, berries contain fiber and water both which your body needs every time. They are nutritious and provide a high level of energy for the whole day.

4. Raw Eggs

The next on the list are raw eggs. The raw eggs contain salmonella which is not good for the body of a pregnant woman. However, one can consume mayonnaise, homemade ice cream, custards made from raw eggs as they are cooked and reduce the amount of salmonella in them.

Pregnant women can consume eggs either by boiling them or by making a variety of delicious dishes from eggs such as an omelet, hollandaise sauce. Eating raw eggs will make the immune system weaker and also affect the growth of the baby in the womb.

5. Fish Liver Oil

Fish Liver oil contains a higher amount of omega-3 fatty acids such as DHA and EPA. This oil is beneficial for brain development. It is also rich in vitamin D which is necessary for muscle and bone development.

Regular consumption of fish liver oil in food also maintains the blood pressure level. It is rich in proteins too. The pregnant women are at least risk to diseases by regularly consuming the fish liver oil. One tablespoon of fish liver oil each day during pregnancy has beautiful health benefits.

6. Soft Cheeses

Cheese is a fantastic thing but not during pregnancy. Soft cheeses have a larger amount of listeria which is very toxic for the bodies of pregnant women.

The worst part is that different cheeses such as Roquefort, feta, Mexican and brie cheeses are prepared sometimes from unpasteurized milk which is again not safe for drinking during pregnancy. One should avoid eating any kind of cheese and also unpasteurized milk during pregnancy as they are harmful to both mom and child.

7. Broccoli

Those lush green vegetables are very good during pregnancy. You can consume green leafy vegetables like spinach, kale, and broccoli while you are conceiving. These vegetables are rich in vitamins such as A, C, K and many other nutrients.

They also contain a higher amount of calcium, potassium, and iron which provide a healthy body. In addition to this, the green leafy vegetables make the immune system better and help in digestion. They are rich in fiber and help in the treatment of various stomach issues such as indigestion and constipation.

8. Seafood Containing Mercury

Mercury is one of the most dangerous substances if consumed. The pregnant women should avoid consuming various kinds of fishes such as shark, tuna, tilefish and many other fishes as they contain a higher amount of mercury which can harm the child’s growth.

One can consume some other seafood while you are pregnant. Some of them contain fatty acids which play an important role in the development of the brain of your child. They can delete fish from your diet list but can include some seafood such as canned tuna.

9. Sweet Potatoes

Rich in beta-carotene, sweet potatoes are nutritious foods for pregnant women. They contain a higher amount of vitamin A which is beneficial for eye health. Sweet Potatoes are good for the development of the fetus.

They also contain fiber in a higher amount which maintains the blood sugar levels in the human body. They also improve the digestive system and cure indigestion, acidity or constipation.

10. Coffee

Coffee is not a thing you should consume while you are pregnant. The caffeine has proven to be harmful to the overall development of your child’s nervous system. The excessive consumption of coffee during pregnancy can lead to miscarriages.

Doctors suggest a certain limit on the consumption of coffee during pregnancy. Coffee also reduces the amount of water and calcium in your body. There are many hazards of drinking coffee during pregnancy such as low birth weight, premature delivery, and others.

Apart from these foods, the pregnant women should eat fresh fruits and vegetables daily after washing with pure water. They should avoid consuming alcohol as it can damage the brain of the child. One should have timely meals with some exercises and yoga

Still, there are many other factors which can be harmful in your pregnancy such as stress, depression, and anxiety. For a normal delivery and healthy child, the women should walk daily. The women should avoid some fruits like papaya as they can be toxic during the pregnancy period.