When you are expecting, you need to take your health seriously and think carefully about your diet. A healthy diet will matter a lot in keeping your baby well-nourished throughout the time of development. One thing most women forget when they are inclined to seek advice from known people is that each pregnancy is different. Your physical and hormonal changes could be because of age and environment, to which the body might respond differently. You can search for pregnancy diet charts from the 1st month to have a better idea of what you should eat.
Also, Read - Fruits to Avoid During Pregnancy
Keep in mind that all nutrients such as carbohydrates, proteins, fats, water, and minerals in a balanced amount are needed by the body. Here are a few things we recommend you eat during your pregnancy.
1. Dairy
Extra protein and calcium are needed to meet the needs of your growing little one. Milk, cheese, and yogurt are some dairy products that should be on your list. Dairy is the best source of calcium and provides one with high amounts of phosphorus, Vitamin B, magnesium, and zinc.
2. Legumes
These are plant-based sources of protein, folate, iron, calcium, and fiber which are all required more during the time of conception. Lentils, peas, chickpeas, peanuts, soyabean, and beans are the best legumes to choose from in the market. You can include meals like hummus on whole-grain toast, black bean taco salad, etc., and try different fancy recipes.
3. Eggs
A high-quality protein, fat, and vitamin-rich product, it has a vital nutrient present in it called choline, which is important for the development of the baby’s brain. This helps in preventing developmental abnormalities of the brain and spine. You can choose any healthy and nutritious way to add eggs to your diet.
4. Greens
The bonanza of green goodness like broccoli, kale, spinach, etc. is packed with nutrients. All green, dark, leafy vegetables include fiber, vitamin C, vitamin A, calcium, iron, folate, vitamin K and potassium. By adding green veggies to your servings, you get an efficient way to pack in vitamins and fend off constipation.
5. Lean Meat and Proteins
Some excellent sources of high-quality protein are pork, lean beef, and chicken. They are also rich in choline, iron, folate, and vitamin B. Iron is considered one of the most essential minerals as it is used by our red blood cells, and you will need more of it to meet the needs of the increased blood volume during pregnancy. Having low levels of iron may also cause anemia which increases the risk of complications.
To check the healthy growth of your newborn after them being born you can check the girl growth chart and boy growth chart and know whether your baby is achieving all milestones on time, and hitting all checkboxes around development. By eating right during pregnancy, you can provide your child with greater immunity, and also develop their taste buds. It can help your child to accept new and healthy foods readily while they grow up.
There is no one-size-fits-all meal plan for expecting mothers. However, you can ask your doctor to draw a 1st month pregnancy diet chart for you.
