Winters pregnancy diet

Good nutrition and a balanced diet full of milk, fruits, cereals and more play a key role in order to stay healthy during pregnancy. Experts suggest that healthy new born babies have a relatively lower risk of having health problems to that of the babies who are born underweight. Therefore, here we are with a few tips on the types of foods to prefer during winters for pregnant women.

pregnancy diet

pregnancy diet

Nutrient-dense items are especially effective when efficiency is a priority, as when you’re nauseous, gaining weight too quickly or not gaining quickly enough. Even if you eat a healthy diet, you can miss out on key nutrients. Taking a daily prenatal vitamin — ideally starting at least three months before conception — can help fill any gaps. Your health care provider might recommend special supplements if you follow a strict vegetarian diet or have a chronic health condition. If you’re considering taking an herbal supplement during pregnancy, consult your health care provider first, as some herbal supplements might be harmful to your pregnancy.

the best foods for pregnancy are high in vitamins and minerals that play a key role in supporting your baby’s growth and development, including:

  1. Folic acid Getting at least 600 micrograms per day during pregnancy reduces the risk for neural tube defects.
  2. Iron You need nearly twice as much iron during pregnancy, or 27 milligrams daily. The mineral is used to make more blood that carries oxygen to your baby.
  3. Calcium Aim for 1,000 milligrams daily. Calcium is key to help your baby build strong bones, teeth, muscles and nerves.
  4. Vitamin D It helps calcium do its job and keeps your immune system strong. You should get 600 IU daily.
  5. DHA An omega-3 fatty acid, DHA plays a role in your baby’s brain and eye development. You need 200 to 300 milligrams per day.
  6. Iodine The mineral promotes your baby’s brain and nervous system development. You should get 290 micrograms daily.

Meat, poultry, fish, eggs, beans and pulses, nuts, seeds, tofu and other meat alternatives provide protein and the important nutrients iron and zinc. Protein builds new tissue for bones, muscles and organs, so it’s vital for your baby’s growth. Eggs are a very good source of nutrients and are cheap and easy to prepare. While pregnant women have until now been advised to avoid eating raw or under-cooked eggs, new research suggests that lightly cooked eggs are safe to eat in pregnancy as long as they are of Red Lion standard. Experts stress that eating fruit is usually better for you than just drinking the juice, as natural sugar levels in juice are very high. Consider vegetable juices like carrot or wheatgrass for dense nutrition.
It is important to have a healthy daily intake of calcium. Dairy foods, such as cheese, milk, and yogurt are rich in calcium. If the mother is vegan, she should consider the following calcium-rich foods; calcium-fortified soymilk and other plant milks and juices, calcium-set tofu, soybeans, bok choy, broccoli, collards, Chinese cabbage, okra, mustard greens, beans, kale, and soynuts.