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Categories Nutrition Blogs, Pregnancy nutrition

Diet to Combat Acidity or Acidity Reflux During Pregnancy

Your stomach creates acid, which is necessary to digest the food. However, when the stomach creates more acid than needed, it triggers stomach pain and a slight burning sensation near the chest bone. This condition is commonly called acidity.

Acidity also leads to acid reflux. It occurs when the acid from your stomach jumps back into your esophagus-the tube that carries food from your mouth to your stomach. These acids irritate the sensitive esophageal lining and cause pain and discomfort.

Pregnant women are often prone to acidity. It usually occurs due to the following reasons:

• As the uterus grows, it pushes against the stomach thereby imposing pressure on the stomach, this can cause the stomach acid to backflow.

• Hormonal changes in pregnancy can also cause the valve between your esophagus and stomach to relax. This, in turn, allows the acid to escape up to your throat.

• Lastly, since the body undergoes a lot of changes during pregnancy, there is a slow movement of food. As the stomach remains fuller longer, the chances of acid backflow increases.

Symptoms of Acidity and Indigestion Include:

• Feeling full, heavy, or bloated

• Burping or belching

• Coughing

• Bringing up food

• Sour taste in the mouth

• Pain in the chest or stomach

How to Prevent Acidity

The best way to prevent acidity is to follow an appropriate diet during pregnancy. If you have too much acidity you can incorporate these specific foods into your pregnancy diet plan to manage symptoms of acid reflux.

• Vegetables –Naturally low in fat and sugar, they help reduce stomach acid.

• Ginger – Filled with anti-inflammatory properties, this food item is a natural treatment for gastrointestinal problems. (Note: You can add grated or sliced ginger to recipes or smoothies or drink ginger tea to ease symptoms)

• Oatmeal – An excellent source of fiber – oats lower the risk of acid reflux.

• Non-citrus fruits – Fruits, like banana, apple, melons, pears, avocado, dragon fruit, etc do not trigger acid

• You can consume yogurt or a glass of lemon water.

Food Items to Avoid:

• Eliminate greasy and spicy food from your diet during pregnancy

• Avoid processed food/ junk food like pizza, burger, samosa, vada pav, chaat, etc

• Avoid cola drinks, soda drinks, coffee, etc

Things to Do:

• Wear loose comfortable clothes

• Eat smaller meals at regular intervals. Do not overeat.

• Eat slowly and chew every bite

• Drink lots of water

• Eat 2-3 hours before bedtime

• While sleeping, raise the head high will extra pillows. It won’t allow the acids to reach the lower esophagus

The above diet tips are simple and easy to follow. However, if you need a customized diet plan, and some personal attention – contact nutritionist Kanupriya Khanna. One of the best pregnancy nutritionists in Delhi – Kanupriya can give you reliable advice that’s soundly backed by science, and sprinkled with old traditions.

Categories Nutrition Blogs, Pregnancy nutrition

Role of Diet in IUGR (Intra Uterine Growth Retardation)

Intrauterine growth retardation (IUGR) refers to a condition when the baby in the womb does not grow as expected. It means the baby is not growing at a normal rate inside the womb and is not as big as it is expected to be during each stage of the mother’s pregnancy.

The two types of intrauterine growth restriction or (IUGR) are:

• Symmetrical IUGR: a condition when all parts of the baby’s body are collectively small in size
• Asymmetrical IUGR: a condition when the baby’s head and brain have grown in the expected size, whereas the rest of the baby’s body is still small.

IUGR Causes

IUGR has many possible causes. It can happen if:-

• There is a problem with the placenta – the tissue that joins the mother and fetus.
• There is a problem with the blood flow in the umbilical cord, which connects the baby to the placenta.

Studies also reveal that under nutrition, over nutrition, and improper diet composition impact the growth of the fetus. Conversely, the increased prevalence of processed food/junk food/ alcohol that results in overweight and obesity are considered additional factors for IUGR.

What’s more? The risk of IUGR is high if the mother has certain health problems such as:

• Diabetes
• High blood pressure
• Heart disease
• Kidney disease
• Lung disease etc

Diet in IUGR (Intra Uterine Growth Retardation)

Nutrition plays an important role in the first few months of pregnancy. And eating a balanced diet can go a long way in preventing IUGR. Sometimes when IUGR is due to an inherent problem with the uterus, a proper guided diet plan can help in the following:

• baby’s birth weight can be brought as near normal as possible even though the baby may need to be delivered prematurely
• shorter NICU stay of the infant

For healthy growth and development of the baby, you can follow the below pregnancy nutrition plan.

• All fresh fruits and juices. Ensure you include at least one citrus fruit
Daily Serving: 3-4 (approx)

• Freshly cooked vegetables
Daily Serving: 3-5 (approx)

• Dairy Products: Milk, yogurt, cheese
Daily Serving: 3 (approx)

• Whole grain bread and flour, cereals, crackers
Daily Serving: 3 (approx)

• Lean meat, chicken, fish with low mercury content
Daily Serving: 1 (approx)

• Water: Drink atleast 7-8 glasses of water daily.

In addition, ensure you maintain a moderate weight. If you are too thin or skinny, gaining as little as 4-5 pounds can sometimes be enough to jumpstart your pregnancy phase.

However, if you are wondering how to put all these to good use – contact Kanupriya Khanna. She has had a lot of experience with IUGR babies, not just during gestation but also post-delivery. She will not only help you create innovative food recipes but will also help you maintain the right balance of nutrients in your daily diet during pregnancy.

You can also visit the website https://kanupriyakhanna.in/ for nutrition tips and healthy diet plans

Categories Everything, Nutrition Blogs, Pregnancy nutrition

Dietary Management of Gestational Diabetes

The term gestational means “during pregnancy”. Thus diabetes diagnosed during pregnancy is called gestational diabetes. Globally, around 5 to 7 percent of women are affected by this disease, annually.
If you have gestational diabetes, your insulin and glucose levels are out of balance. This means, either your cells can’t use insulin the way they should or your body isn’t making enough insulin. This condition may cause complications during delivery. Moreover, there’s a higher risk of your baby developing type2 diabetes later in life.

The symptoms of gestational diabetes include:

• Frequent urination
• Frequent bladder infections
• Being unusually thirsty
• Tiredness, blurred vision, nausea, etc

Based on what foods you eat, when you eat, and how much you eat – the blood sugar level in the body changes throughout the day. However, by following a healthy pregnancy diet plan you can keep your blood sugar level in the normal range – within the desired target.

A Healthy Diet for Gestational Diabetes
includes the following food items:

• Grains: Whole wheat, oats, quinoa, millets, amaranth to name a few
• Fruits: Fresh fruits like orange, avocado, berries, apple, pear, etc are a great option.
• Vegetables: All types of vegetables like spinach, cabbage, beetroots, carrot, asparagus, broccoli, green vegetables, etc.
• Protein: poultry, fish, eggs, beans, legumes, nuts, and tofu
• Dairy: Low-fat or toned milk, and yogurt
• Fats: Healthy fats such as canola oil, peanut oil, soya bean oil and olive oil. Other food sources of healthy fats include dry fruits, nuts, and seeds.
• Water: If you want to maintain a healthy diet during pregnancy, make sure you stay hydrated throughout the nine months. It will flush out the toxins from the body.
Other fluids that help in maintaining hydration are: coconut water, fresh lime water, soups, herbal infusions, etc

Foods to Avoid
• Blood sugar levels increase when you eat sugary foods. So stay away from sugary foods like cake, desserts, cookies, candy, sweet pastry, soda, ice cream, etc.
• Eliminate junk food and highly processed food items from your diet during pregnancy
• Avoid fried food items. Instead go for baking, steaming, and grilling options.

Things to Remember:

➢ Do not skip breakfast
➢ Eat smaller meals more frequently. It will keep your blood sugar levels stable
➢ Monitor your blood sugar levels after meals
➢ Exercise and meditate regularly
➢ Finally, ensure you talk to your health care provider about any concerns you have about labor or delivery.

Most women with gestational diabetes have healthy pregnancies and healthy babies because they follow the treatment plan of their doctors and dieticians.

The pregnancy nutrition plan mentioned in this section is simple and easy to understand. However, if you are in doubt or require a customized diet plan – get in touch with Kanupriya Khanna. One of the best nutritionist and dietician in Delhi –Kanupriya will recommend you the best nutrition for a healthy pregnancy.

Categories Diet During Pregnancy, Nutrition Blogs, Pregnancy nutrition

How to Stay Active During Pregnancy

How to Stay Active During Pregnancy

It is important to stay active during pregnancy. By staying active you will be able to enjoy a more comfortable pregnancy. It will reduce stress and lower the risk of complications during pregnancy.

Here in this section, we give you simple tips on how to stay active and energetic during pregnancy, both mentally and physically.

How to stay mentally active:

Read Pregnancy Books

Books give a feeling of empowerment and allow you to make the birth of your child a very personal and soulful experience. They not only give useful information about pregnancy and childbirth but also drive away all your fears. Books make you more confident and positive.

• Play Indoor Board Games

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You can play some indoor board games with your partner and other family members. These games will help you stay mentally active. Moreover, they will improve your mood, sleep and self-esteem – which is very needed during this time.

• Indulge in Art & Craft

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Try your hands in activities like gardening, knitting, stitching, photography, painting, sketching, etc. Art and craft will not only keep you active but will also grant you peace of mind. It will help you create a unique bonding experience with your inner self. Moreover, it will give you joy and happiness of creating something beautiful.

How to stay physically active:

• Exercise and Meditate


Exercise and meditation go a long way in a lot of aspects of life. It improves physical health, reduces stress, and increases your confidence. Moreover, when you exercise and meditate your body releases feel-good hormones – it makes you feel fresh and energized. Even a daily 20 min walk makes a huge difference.

So start your exercise regime and try some yoga-inspired meditation to relax your mind and body. This practice will also instill that energetic glow on your face.

Note: Make sure you are well-hydrated. Avoid any kind of workout that may risk injury or any kind of physical damage. The most important thing during pregnancy is to listen to your body. Some days you may feel energetic while other days you might just want to take some rest. Hence it is important to tailor your workouts to how you are feeling.

• Do Basic Household Chores


Cleaning and dusting the house is a good activity to stay fit and engaged during pregnancy. It will ensure you are moving around constantly. And what’s more? You will feel happier in a cleaner environment, wouldn’t you?

• Cook healthy and nutritious meals for you and your family


It is important to eat healthy at every stage of your life. However, eating a healthy diet during pregnancy is even more important! Good nutrition leads to healthy pregnancy and complication free delivery. Hence, make sure you nourish yourself by preparing some healthy recipes.

Cooking is a great way to stay engaged during pregnancy. Experts say it is one of the best ways to take care of your own health.

However, if you wish to know a good pregnancy diet plan, get in touch with Kanupriya Khanna. A recognized female fertility nutritionist & dietitian in Delhi – Kanupriya will not only provide you interesting diet tips but will also help you inculcate good eating habits during your pregnancy.

Categories Nutrition Blogs, Pregnancy nutrition

Foods that Help Reduce Anxiety and Stress during pregnancy

The uncertainty of COVID-19 outbreak is affecting everyone; however pregnant women are facing some unique mental stress. The constant worry and nervousness about the health and safety of the baby, is creating a lot of fear and anxiety. Moreover, with so much information about the disease flashing across TV and other social media channels – it’s becoming difficult for pregnant women to stay calm and composed throughout the day.

As per health experts, food can control/reduce stress in several ways. It’s suggested that the kind of food you take can impact the body’s neural circuits that control emotion, motivation, and mood.  So if you are pregnant and want to know which food items act as a stress buster – read below to know more:

  • Leafy Greens

Leafy greens such as spinach, kale, cabbage, collard greens, etc, should be included in your diet during pregnancy. Leafy greens help regulate mood and improve brain function by increasing the serotonin (the happy hormone) production in the brain.

  • Pineapple

A good source of potassium, vitamin C, caretonoids and vitamin B – this fruit propels your brain to produce serotonin. It also helps maintain normal blood pressure levels and boosts your ability to deal with stress efficiently.

 

  • Seeds and nuts

Nuts and seeds are a great snack! Ensure you include a handful of them in your pregnancy diet planAccording to studies, seeds like pumpkin and melon contain tryptophan which is needed for the production of serotonin. They also have lots of fiber and plenty of antioxidants to keep blood vessels open and relaxed during stressful moments.

 

  • Yogurt

Yogurt is a great food to include in your pregnancy diet plan if you suffer from anxiety. Studies have shown that probiotic foods like yogurt can promote mental health and brain function. They release feel-good hormones and help you deal with stress in a better way.

It is also important to note that not all yogurts contain probiotics. For the benefits of probiotics, choose yogurt that’s recommended by your doctor or pregnancy nutrition specialist.

  • Cheese

If you suffer from hypertension or mental stress – include cheese in your diet during pregnancy. Mozzarella cheese contains tryptophan and is considered a good anxiety reliever. A great source of calcium, protein, zinc, phosphorus, and riboflavin – this superfood will not only control blood pressure but will also keep the nervous system healthy.

  • Tofu/Soya

Soya is an excellent source of tryptophan along with magnesium, calcium, potassium, and vitamin B – these food items support nervous system health. They are much kinder to your body and help you feel better than any processed food will.

  • Olive Oil

As per studies the small amount of Omega-3 and Omega-6 fatty acids present in extra virgin olive oil promotes brain health.  Loaded with antioxidants and anti-inflammatory properties it protects the brain tissue against toxic substances and helps reduce mental pressure.

  • Salmon

As per studies, fatty fish such as salmon that’s rich in omega-3 fatty acids, have been shown to reduce surges of stress hormones. It minimizes inflammation and promotes healthy blood flow, both of which are compromised with chronic stress.

  • Eggs

 

Apart from Vitamin D, eggs also contain tryptophan, an amino acid that helps in creating serotonin. This essential element regulates mood, sleep, memory, and behavior. Serotonin further improves brain function and provides relief from stress and anxiety.

  • Water

It is important to drink plenty of water during pregnancy. Inadequate water consumption can lead to health problems like constipation, headaches, fatigue, and anxiety. By keeping yourself hydrated throughout the day you can help achieve body and mind balance easily.

Key Things to Keep in Mind

  • Do not include junk food or processed food in your pregnancy diet plan.
  • Stay active, meditate, and take breaks from watching the news.
  • Read books and listen to music
  • If you feel stressed, talk to your partner, family member, or any close friend.
  • You can also consult with your doctor online, incase you need any information/ advice.

 

Remember, all of what is happening out there does not necessarily have to affect you. Just stay calm and shift your mind on positive things. It will help you enjoy your pregnancy phase in a cheerful way.

Categories Dietician, Nutrition and Covid, Nutrition Blogs

Recommended Diet for Expectant Women Based on Easily Available Ingredients During Lockdown

Nutrition is a key factor for a healthy pregnancy. However, given the lockdown and the difficulty of food supply or food supply chains being adversely affected, many may not have access to all kinds of food items. Therefore, to ensure proper nutrition, we have listed down a pregnancy diet plan based on the easily available ingredients during the lockdown.

Here is a list of different breakfast, lunch, dinner, and mid-day snack options. These options will not only provide you good nutrition for a healthy pregnancy but will also help you boost your immune system amidst this corona virus outbreak.

Breakfast:
• A glass of milk with one of the following:
poha, upma, dosa, steamed idli, oats, boiled eggs, etc

Lunch and Dinner
Vegetarian:
• Rice or Roti with dal, dahi and vegetables, or simple vegetable khichdi with dahi
• Stuffed vegetable paratha (eg. Aloo paratha, methi paratha, cabbage paratha, palak paratha, etc) with dahi

Non-Vegetarian:
• Rice or roti with egg curry, chicken curry, fish curry (like prawns, Bombay ducks, or whatever is available and safe to consume) and vegetables
• Steamed or baked fish with millets or quinoa salad.
• Chicken soup with salad and whole wheat bread

Mid-Day snacks
• Oat bars
• A bowl of sprouts
• A bowl of fresh fruits or a handful of dry fruits, nuts and seeds.
• Vegetable fingers with nut butters
popcorn, fox nuts, khakhara, dhokla

Stay Hydrated

It’s important to stay hydrated during pregnancy, hence make sure you drink lots of water. Adequate intake of water will decrease constipation, decrease the risk of urinary tract infection, reduce swelling due to oedema, soften your skin, and keep you cooler.

Foods and Beverages to Avoid During Pregnancy
Pay close attention to what you eat, and avoid the following food items and beverages in your diet during pregnancy:

• Unwashed fruits and vegetables
• Unpasteurized milk
• Shellfish
• Undercooked or raw fish like sushi and meat or eggs
• Caffeine
• Alcohol
• Processed Junk Foods

Pregnancy is a beautiful phase of life, so all the expecting women stay at home, be safe, and enjoy the upcoming motherhood. If you need help or have questions with your nutrition plan – feel free to consult Kanupriya Khanna. A female fertility nutritionist in Delhi – Kanupriya will not only help you with a good diet plan, but will also help you stay calm and healthy during the lockdown.

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Categories Diet During Pregnancy, Nutrition Blogs

What are Natural Sugars? How to Ensure Your Pregnancy Diet Plan Contains Natural Sugar?

We all know too much sugar is bad for health. But then there’s always a discussion about natural sugar vs refined sugar, and you might wonder what the debate is all about!

Natural Sugar

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Naturally occurring sugars are the kinds found in foods like fruits, vegetables, milk, cheese, yogurt, etc. Basically, they are an inherent part of the foods. Consuming whole foods that contain natural sugar is okay!

Refined Sugar

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Refined sugar comes from sugar cane or sugar beets, which are processed to extract the sugar. It is a combination of glucose and fructose. We generally utilize brown and white sugars to sweeten cookies, cakes, desserts, coffee, tea, cereals etc. Moreover, packaged food items, such as chips, granola bars, flavoured yogurt, bread, condiments, tomato sauce, mayonnaise etc contain added refined sugars.

How the Body Metabolizes Sugar Matters

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How the body metabolizes the sugar in milk and fruits varies from how it metabolizes the refined sugar added to packed or processed foods. The fiber in fruit slows down metabolism, as fruit in the gut expands to make you feel full. Whereas the body breaks down refined sugar rapidly, causing insulin and blood sugar levels to skyrocket. Moreover, since refined sugar gets quickly digested, you tend to eat more – thus leading to increased calorie intake and excess weight gain.

High sugar intake is also associated with some of the world’s most deadly diseases, including heart disease, diabetes, and cancer. Hence it’s important to include natural sugar in your diet instead of refined sugar.

How to Ensure Your Pregnancy Diet Plan Contains Natural Sugar?

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If you are pregnant or planning to be soon – here’s what you can do to ensure your pregnancy diet plan contains natural sugar:

1. Stock your fridge with fresh fruits and vegetables. Food items in your fridge will make or break your diet plan. Hence ensure you choose the healthy ones!

2. To stabilize your blood sugar level– have three small meals plus two to three healthy snacks every day.

3. Have a good breakfast and don’t skip meals. Your blood sugar will remain more stable if your food is distributed evenly throughout the day.

4. Include healthy protein in your diet during pregnancy. Eating a high-quality protein at every meal is the key to success. The best sources of protein are:

➢ Fish: Sol, tuna, salmon, mackerel,etc
➢ Poultry: Chicken, eggs and turkey
➢ Nuts: Almonds, peanuts, pistachios, cashews, walnuts, hazelnuts, etc
➢ Dairy foods: Milk, cheese, yogurt
➢ Miscellaneous: oats, quinoa, beans, lentils, legumes, seeds, etc

5. Do not include processed or packed food items in your diet during pregnancy. Avoid foods and drinks that contain refined sugars, such as sodas, soft drinks, desserts, cakes etc. It will cause your blood sugar level to spike.

6.Learn to read labels on food products, and eliminate those that contain high-content refined sugar.

If you need a precise pregnancy diet plan in order to control your body sugar level, contact Kanupriya Khanna. One of the best nutritionists in Delhi – Kanupriya will create a personalized pregnancy meal plan for you as per your health requirement!

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Categories Diet During Pregnancy, Nutrition Blogs

The Benefits of Eating Healthy During Pregnancy

It is important to eat healthy at every stage of your life. However, eating a healthy diet during pregnancy is even more important!  During pregnancy, your body undergoes several changes. Eating healthy helps make sure your new baby is getting the best possible nutrients for proper growth and development.

Here in this section, we have listed the benefits of a healthy pregnancy diet plan.

Avoids Complications

As per studies, poor nutrition can increase the risk of pregnancy complications such as gestational diabetes, high blood pressure, anaemia, urinary tract infections etc. Moreover, the lack of key nutrients such as folic acid has been linked to higher rates of birth defects. Eating well can reduce the incidence of such complications.

Promotes Fetal Development

Inadequate consumption of nutrients and vitamins is linked with amplified risk of neural tube defects and low birth weight. Hence it’s imperative to follow a healthy diet plan during pregnancy.

A healthy pregnancy nutrition plan can provide a high amount of magnesium, zinc, phosphorus and various vitamins like thiamine, riboflavin, vitamin B12 – all of which are necessary for healthy fetal growth and development.

Provides Energy

Experiencing fatigue during pregnancy is very common for most women. A balanced pregnancy diet plan can substantially minimize this fatigue,further helping in easy delivery. It will not only boost the body’s energy levels but will also help the women stay active throughout pregnancy.

Promotes Sleep

Pregnant women tend to have less quality sleep due to factors such as back pain, baby’ kicks, leg cramps etc. Eating healthy and balanced meals each day, and staying away from too much junk food and caffeine, can definitely solve this issue. It can normalize the hormones, and help the woman get a restful night sleep.

If you are one of those who is thrilled about being pregnant and is eager to do everything to follow the best pregnancy diet plan, get in touch with Kanupriya Khanna.  A certified dietician in Delhi, Kanupriya will not only provide you dietary guidelines but will also teach you the art of healthy living.

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Categories Diet During Pregnancy, Nutrition Blogs

Why are Dark Green Leafy Vegetables So Good for You During Pregnancy

Dark green leafy vegetables (DGLV) are often overlooked during pregnancy. It is estimated that most expecting ladies do not meet the proper nutrition requirements due to lack of dark green vegetables, amongst other foods in the pregnancy diet plan.

Here in this section, we tell you why dark green veggies are so good in pregnancy:

Help Resolve Constipation

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Leafy green veggies provide fiber and fluid to your body. Hence it becomes vital to include them in your diet during pregnancy. consuming a small bowl of dark greens 2-3 times a week regularly, during pregnancy can help relieve constipation.

Cognitive Development of the Baby

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Dark green vegetables are a rich source of folic acid – that contributes towards the spinal and cognitive development of the foetus. Being also a rich source of iron, dark greens also help in the production of RBC (red blood corpuscles) – thus preventing the risk of anaemia and miscarriages during pregnancy.

Vitamin E:

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You can include dark green veggies in your diet during pregnancy to get optimum Vitamin E. Vegetables like spinach, Swiss chard and beet greens are good sources. This vitamin protects your body from free radical damage.

Combats Leg Cramps, promotes bone growth:

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A wonderful balance of calcium and magnesium, dark leafy green veggies help combat those nasty leg cramps during pregnancy. In addition, it promotes bone development and prevents blood clots in the arteries.

Boosts Immunity

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Dark greens strengthen the immune system and helps fight infections.  By including dark green vegetables in your pregnancy diet plan, you can protect, yourself from various infections.

Keep in mind that no one particular dark green vegetable is healthier than another. Hence ensure you enjoy a variety of dark green vegetables using a range of preparations, raw or cooked.

However, if you wish to know a good pregnancy diet plan, get in touch with Kanupriya Khanna. A recognized dietician in Delhi – Kanupriya will not only provide you interesting diet tips but will also help you inculcate good eating habits during your pregnancy.

Categories Diet During Pregnancy

First Month Pregnancy Diet Plan

Diet during pregnancy plays a significant role in developing a healthy fetus. Hence, it is imperative that you follow a healthy diet plan right from the first month of pregnancy to ensure proper growth and development of your baby.

In this section, we have listed down which foods can be included during the first month of pregnancy.

Fruits
Fruits are considered to be the most perfect food option to carry a safe and healthy baby. Rich in dietary fiber, vitamins, minerals, and water – fruits improve the digestion process and prevent constipation – which is a common problem during pregnancy.

E.g. Avocado, banana, orange, strawberry, blueberry, peach, apples, etc.

Vegetables
A pregnancy diet plan is incomplete without vegetables, as they contain many of the nutrients, a pregnant women needs. These include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium.

Vegetables such as cabbage, spinach, carrots, beetroots, asparagus, broccoli, parsley, tomatoes, onion, sweet potato, etc are incredibly nutritious and a great way to increase your overall nutrient intake.

Milk Products
Milk and milk products like cheese and yogurt are rich sources of vitamin D, calcium and protein. They are easy to digest and are so often advised by doctors and dieticians.

Folate-rich Foods
Folate-rich foods such as brussels sprouts, asparagus, spinach, okra, lentils, beans, peas, etc, should be included in your diet during pregnancy. Folate or folic acid is important for the proper development of the baby’s neural tube, which later develops into the brain and spinal cord.

Whole Grains
Whole grains are yet another important food elements for pregnancy. They are a healthy source of vitamin B-complex, carbohydrates, dietary fiber and other minerals like magnesium, iron, and selenium. Examples of whole grains are oatmeal, brown rice, barley, buckwheat, millets, etc

Seeds and Nuts
One of the main ingredients in the diet during the first month of pregnancy is seeds and nuts. Filled with healthy fats, protein, magnesium, vitamin E, folate, and omega-6 – nuts and seeds are wonderful power food items for pregnant women. Ensure you include a handful of them in your pregnancy diet plan.

Eggs and Poultry
Eggs and poultry provide folate, proteins, fats and a host of other benefits. You can even include chicken in your pregnancy diet plan. However, ensure the meat is thoroughly cooked consuming.

Fish
Fish is low in fat and high in quality protein. It is also a rich source of omega-3 fatty acids, vitamins B2, D, and E, and other essential minerals like potassium, calcium, zinc, iodine, magnesium, and phosphorous. However, you should avoid consuming swordfish, shark, tilefish, etc, since they have high mercury content.

This list mentioned above should be a good start towards a healthy, well-nourished pregnancy. So make sure you eat right to enjoy a healthy pregnancy!

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