Diet for the mommy-to-be: foods to include from all the food groups

The 9 months of pregnancy are a very special time for every woman! This is the time when a woman glows like never before and she gets taken care of by the entire family. While months of pregnancy allows one to eat additional calories but it is wise to eat healthily and feed the body with good quality nutrients for baby’s healthy growth and development. Read on to know what one should be eating during the nine months of pregnancy.

The pregnant woman typically requires an addition of 300 calories each day to meet nutritional requirements for the growth and development of the baby. For this, one must fine tune the eating habits by including a variety of food groups to meet all the additional load of nutrients that are required during this time.

It is very important to eat a balanced diet during pregnancy and include food from all the food groups.

Fruits and vegetables. Fruits and vegetables are the most important food group during the months of pregnancy as it offers the vital vitamins and minerals, particularly the vitamin C and folic acid, which are required to prevent neural tube defect in the infant and assist in adequate growth of the baby. Vitamin C rich foods such as grapefruit, orange, honeydew melon, broccoli, Brussels sprouts, and tomatoes should be a part of the regular diet of a pregnant lady. Folic acid rich foods such as green leafy vegetables, lima or black beans, and veal should also be included. Overall the pregnant women should include 2 to 4 servings of fruits and at least 4 servings of vegetables in her daily diet.

Bread and grains. Whole grains are a rich source of vitamins, minerals, fiber, and a little protein. Depending upon the weight, a pregnant woman should include 6 to 11 servings of bread and grains every day.

Proteins. Meats, fish, poultry, and beans are one of the most important food group that takes care of the B vitamins and iron requirements of the pregnant woman. With the additional requirement of protein in the 2nd and 3rd trimester of pregnancy for the adequate growth of the baby, expecting mother should include at least 3 servings of protein rich food every day. However, intake of mercury rich fish should be avoided during this time.

Dairy. To support a healthy pregnancy and adequate development of the growing fetus, calcium rich food source should be included in a pregnant woman’s diet. Food sources such as milk, yogurt, cheese, green leafy vegetables, beans, dried peas, and some sea foods can be consumed to achieve this. Apart from that, the expecting mother should include 4 servings of dairy products every day.