New Delhi: With the baby boom during COVID-19, the stress expectant mothers feel as they prepare to welcome a new member during the pandemic into their family is immense. While all appropriate COVID precautions and behaviors should be followed, we are here to inform you of what foods to eat for a healthy pregnancy.
There are some nutrients that are vital for the first days of fetal growth, especially those necessary for brain and spinal development. And these should be available from day one, so it’s important to plan your meal when you start planning for your baby.
While all the nutrients are important, the exciting six-pack that play a key role in your baby’s growth and development are: folic acid, iron, calcium, vitamin D, iodine, and DHA.
Below are the ideas of Anupama Menon, a nutritionist and food coach, to guide you through your food requirements while expecting a baby.
Folic acid
Folic acid is important for preventing neural tube defects (defects in the spine and brain) – when planning pregnancy, your doctor will start folic acid supplementation right at the planning stage, but nothing like the nutrients available through food. Below are foods rich in folic acid.
Foods rich in folic acid
Dark green leaves, legumes, eggs, beets, oranges and lemon and everything citrus, broccoli, walnuts, flaxseed, beef liver, wheat germ, papaya, banana and avocado.
Iron
Iron is used to make a well-recognized protein, hemoglobin, which carries oxygen to the rest of the body from the lungs. And during pregnancy, you need twice as much iron to make more blood that also carries oxygen to your baby. Your baby also needs iron to make his own blood.
Iron rich foods
Therefore, eat foods rich in iron such as: liver, sardines, salmon, turkey, which are the best absorbed iron sources. Lentils, tofu, peas, pumpkin seeds, sesame seeds, flax seeds, leafy greens, tomato juice / paste, roasted potatoes, mushrooms, prune juice, olives they are all well-packaged vegetarian forms of iron. Squeezing lemon juice with food helps improve the absorption of iron from vegetarian foods.
Calcium
Calcium helps build your baby’s bones, teeth, heart, muscles, and nerves. This is why it is important to include the right element of calcium in your diet.
Foods rich in calcium
Milk, fish, and dairy products are excellent sources and can be included in your diet every day. Try to include a serving of calcium as half a meal in addition to your meal, as the absorption of calcium could be interfered with due to the presence of iron and vice versa.
Try to use organic milk and its products as much as possible to avoid the possible influx of excess hormones from inorganic milk.
Vitamin D
Vitamin D is necessary for the absorption of calcium and is equally important. It is not available from too many sources and therefore you should discuss a daily supplement with your doctor. Vitamin D is also important for maintaining the integrity of your immune system.
Foods with Vitamin D
Mushrooms, salmon, and good sunshine are your best friends for this addition.
Iodine
Iodine is important for making thyroid hormones, which during pregnancy help your baby’s nervous system (brain, spinal cord, and nerves) develop. Iodine is available in crops (vegetables and fruits) as it absorbs this mineral from the soil. So load up on your fruits and vegetables.
Foods with iodine
Use only iodized salt, as salts like Himalayan rose, Celtic salt, and black salt may not contain adequate amounts. The iodine in salt is your daily go-to source.
Also, fish and dairy products are good sources of iodine.
So as we look at this exhaustive list of foods, organic milk and dairy products, fish, nuts and seeds, citrus fruits and vegetables, and legumes are all important foods to include several times a week if you are planning a pregnancy. .
Also look carefully at your supplement package and make a decision about your multivitamins with your doctor.
FOODS TO AVOID DURING PREGNANCY
Here are the foods to avoid during pregnancy.
• A strict NO to alcohol and smoking
• Avoid trans fats: Trans fats are inflammatory, so don’t use vanaspati, margarine, and use nut / seed oils instead of vegetable oils.
• Avoid processed foods like the plague: They contain an excess, salt, sugar, preservatives, possibly artificial colors and fats, which you do not need either.
• Reduce your sugar intake
(Disclaimer: consult your doctor before taking any advice).
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