Pregnancy demands a healthy lifestyle. While the statement may seem simplistic, it is quite troublesome to determine what is and what is not healthy. Carrying a child is a delicate phase for any woman, during which the dietary requirements for calories and nutrients increase dramatically. A pregnancy week by week diet plan should be planned for proper nutrition. Following medically sound pregnancy tips is the best way to ensure your fetus does not face any health complications.
10 Pregnancy Tips for Healthy Fetal Growth
These scientifically proven pregnancy tips for improving eating habits will ensure good health for you and your child.
Wholegrain Cereals for the Win
Wholegrain cereals contain complex carbohydrates, which take time to digest. As a result, they take longer to digest and the digested sugars are slowly released into the bloodstream. This prevents blood sugar levels from rising too quickly, which can cause medical complications.
Start Steadily with Legumes
Legumes are among the richest sources of plant proteins. Their grouping includes chickpeas, peanuts, peas, soybeans, lentils, and beans. They are also loaded with essential minerals and fiber. Lentils are a wise addition to any pregnancy week by week diet owing to its high folate percentage. Its deficiency leads to the development of neural tube defects and underweight babies. Their high fiber content sates and diet and promotes proper digestion of food.
Sweet Potatoes for the Sweet Nutrients
Eating sweet potatoes is both fun and always included in any pregnancy tips. They contain high amounts of beta-carotene, which our body converts into vitamin A, which is crucial for growth and cellular mitosis. Just a 150-gram serving contains 14,187 IU of it, which is more than enough for Recommended Daily Intake.(RDI). The high fiber content in sweet potatoes keeps the blood pressure normalized, thus preventing blood sugar level spikes. They can also be used to treat indigestion and improper peristalsis movement owing to their fiber content.
Snack on Berries
Berries are nature’s reserve of vitamin C and antioxidants. They are flavorful, contain ample vitamin C and have a low glycemic index. This stops the blood sugar levels from spiking.
More Dairy Products
The growing fetus requires additional proteins and calcium for adequate development. Dairy products are simply perfect for this as they are rich in casein and whey. These two proteins are essential for the fetus. Moreover, they contain essential minerals such as calcium, magnesium, zinc, and multivitamins. They ensure normal metabolic activities and tissue growth. Dairy products also supply the body with a healthy dose of probiotic bacteria. They are vital for good health, proper digestion and absorption of nutrients. Consuming dairy products such as yogurt and cheese is among top pregnancy tips.
Eggs are something that needs no introduction. They are high in proteins and healthy cholesterol, as well as vitamins and minerals. Moreover, it provides a significant dose of choline, which exists as a cation and is responsible for proper metabolism and cerebral development of the fetus. Its deficiency results in neural tube defects and mental retardation, which are extremely serious, long-term issues.
Red Meat is Good
The fetus requires high amounts of proteins for proper growth, and animal protein is the perfect source. Modern medical studies have proven that animal protein contains vitamin B complex, choline, iron and high amounts of protein, which are beneficial for pregnant women. Iron is required for synthesizing hemoglobin, which is a transport metalloprotein for red blood cells. Its deficiency can significantly impact pregnant women’s health and fetal growth.
When it Comes to Fish, Trust Salmon
Opt for fatty salmon, as the fish fat is comprised of omega-3 fatty acids, which are good for health. People tend to consume the wrong kind of fats (trans and saturated fats), which are especially harmful for pregnant women. They should be adequately adjusted in a pregnancy week by week diet schedule for adjusting according to fetal requirement. The false information regarding mercury in seafood has caused concern for many people. However, seafood remains completely safe as long as it has been sourced from proper fishing areas.
Leafy vegetables are high in vitamins and essential minerals, which are vital for fetal development. Green, leafy vegetables such as broccoli, kale, and spinach are also loaded with antioxidants, which fight free radicals and delay cellular aging. Their high fiber content prevents constipation, which is a common problem for pregnant women.
Fish Liver Oil
Fish liver oil is easily available in the form of capsules. It contains high amounts of omega-3 fatty acids, which are required for fetal brain and eye development. It is rich in vitamin D, whose deficiency can cause preeclampsia. This condition causes high blood pressure, swelling and presence of proteins in urine. Excessive consumption of fish oil can cause blood thinning, so care should be taken of its consumption.
Eating Right Pregnancy Tips
Eating the right food is vital for a good pregnancy week by week’s health. A balanced diet containing all macro and micronutrients is essential for fetal growth. It keeps the fetus and mother in good health.