WOMENS HEALTH :- 5 Healthy Eating Tips For Pregnant Mothers

5 Healthy Eating Tips for Pregnant Mothers

Expecting mothers? It is a blissful phase in every woman’s life!

Unfortunately, many pregnant mothers fail to get adequate nutrition during their gestation, which results with giving birth to a malnourished baby. Alternatively, there are few women during their pregnancy who eats constantly without caring about health. Both these habits are unhealthy and may harm both the mother and the child in the womb. Vomiting, aversion to certain foods, even smell of specific kinds of foods, etc prohibits taking healthy foods.

Listing out five simple healthy eating tips for pregnant mothers to gain optimal health during the gestational period.

Liquid nutrition

Taking more quantity of liquids than usual quantity is a must for pregnant women. The liquid intake need not just be water, it can add up to the nutritional requirements of the pregnant mother. Avoid taking more coffee and tea, rather go for drinking fresh fruit juices, tender coconut, and milk. 

 

Fresh fruit juices contain loads of vitamins and minerals and it can supplement the nutritional requirements.

Drinking sufficient amount of water is the best remedy to combat many health ailments during pregnancy. Water prevents urinary tract infection and dehydration during pregnancy

 Nutty and fruity snacks  

Snacking is essential for pregnant moms.

From the mid of second and third trimester, the pregnant mothers won’t be able to eat more foods due to the increase in baby weight. Eating little quantity of foods make them crave for foods very frequently. While you cannot eat like a full-meal every time, you can always much on healthy snacks.

Healthy snacks can be made around nuts and fruits. For instance, peanut balls, choco almonds, multiple nut balls, etc.

Eating a handful of raw nuts also provide enormous amount of minerals, which positively prevents many immunity diseases. Also, you can eat a whole fruit like an apple, pomegranate, orange, grapes, etc when you feel hungry.

Tasty Calcium 

It is essential to drink at least 3 – 4 glasses of milk. If you don’t like to take plain milk, add powdered almonds, kesar and a bit of elachi along with saffron.

Milk is not just the source of calcium. Many pregnant moms have an aversion towards drinking milk! You need calcium for good bone health for you and your baby in the womb. Add more cheese, butter and cottage cheese (paneer) in your diet to get sufficient amount of calcium.

Don’t worry that cheese will make you fatty. You can use the paneer as an alternative option. Sprinkle the shredded cheese in the foods, which makes the food more delicious.

Fiber 

The major problem experienced by most of the pregnant mothers is constipation! Constipation has many direct and indirect health complications during the pregnancy. Inappropriate discharge of stool may cause swelling of legs. In addition, it prevents the intake of healthy foods, which lead to malnourishment.

Eating more fiber is the only way to avoid constipation. Fiber is rich in greens like Spinach, Drumstick leaves, curry leaves, beans, plantain root, mangoes, etc. Remember to have at least one fiber rich food in your major meals. You have to drink lots of water when you take more fiber.

Eat Rainbow 

Yes, you read it right. Eat rainbow! It means eat foods from all sources in different colours. For instance, green coloured vegetables, yellow coloured fruits, red fruits, white rice, brown millets, etc.

Have a colourful meal with at least two vegetables and a choice of fruit during the meal.

Eating health during all the 9 months of pregnancy is more important than anything else in the world. Eat healthy, stay happy and enjoy the motherhood.