Winter diet for pregnant women: 7 essential foods to eat during pregnancy

To ensure a healthy pregnancy, moms-to-be should include these 7 friends of winter in their diet that are known to boost immunity and keep infections at bay.

Ensuring your body is getting the required nutrition is extremely important for a healthy life. For pregnant women, adequate nutritional intake becomes especially critical, not only for a healthy pregnancy, but also to ensure that the mother continues to stay comfortable and strong throughout the process. During this period, a woman’s body undergoes many changes and developments, which makes it necessary to focus on her diet. Mothers and grandmothers tend to give expectant mothers dry fruits and laddos loaded with ghee, halwas and more.

According to a report, women need to consume 300 extra calories, especially after the first trimester. However, these calories, along with the rest of his diet, should be healthy and balanced. To ensure a healthy pregnancy, moms-to-be should include these 7 friends of winter in their diet, known to boost immunity and ward off infections. Fitness and nutrition expert Rohit Shelatkar spoke to India.com and mentioned super nutritious foods to eat during pregnancy to make sure you hit those nutritional goals.

Winter diet for pregnant women:

1. Yogurt: Pregnant women need a lot of calcium reserve because the fetus in their womb uses this calcium to grow and develop their body structure. Yogurt is extremely high in calcium and is a great way to build bones. Most importantly, the good bacteria in this dairy product prevent stomach upset and yeast infections, thereby soothing a pregnant woman’s belly.
2. Eggs: Apart from being an excellent source of protein, they are also readily available in the market and are easy to cook. Eggs are recommended for new moms not only for adequate protein intake, but also for choline, lutein, vitamins B12 and D, riboflavin and folate. They also contribute to bone strengthening and bone and muscle development of the baby.
3. Fish: Fish like salmon, tuna, mackerel, and herring are great sources of omega-3 fatty acids, DHA, and EPA, which can help reduce inflammation and activate certain immune cells. Oily fish are also natural sources of zinc, selenium and one of the few natural food sources of vitamin D.
4. Nuts: Walnuts, almonds, cashews and dates are packed with plant fiber, natural sugars, vitamins and minerals. These are better alternatives than normal fruits with high water content. Plus, a serving of dried fruit contains more essential nutrients like folate, potassium, and iron. However, you should avoid candied varieties, which are high in processed sugars and salts.
5. Yam: They contain high levels of a plant compound called beta-carotene, which our bodies use to make vitamin A. For pregnant women, vitamin A is important because it helps in cell and tissue differentiation, leading to proper development. fetal tissue. Professionals advise increasing its intake by 10% to 40% and sweet potatoes are the best way to increase vitamin A production. A proper serving may include 100 to 150 grams of cooked sweet potatoes.
6. Green vegetables: Broccoli and dark green vegetables, such as methi and spinach, are available fresh during the winters and are packed with nutrients. Green vegetables include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium. They also supply essential folic acid to the mother. Women of childbearing age need 400 micrograms (0.4 mg) of folic acid daily. It is easily found in nuts, beans, citrus fruits, leafy vegetables, fortified breakfast cereals and specific vitamin supplements. It reduces the risk of birth defects of the brain and spinal cord. After the first 28 days of conception, the risks of neural tube defects are highest. During this period, folic acid becomes crucial.
7. Legumes and beans: They are a good source of protein, fiber, minerals, iron and phytochemicals. Beans, lentils, alfalfa, peas and peanuts should be eaten by new mothers to produce high quality milk for the child.
8. Berries: Berries are an excellent source of vitamin C, an essential vitamin for supporting a healthy immune system. They contain antioxidants that can help keep the immune system strong and can help fight respiratory infections that are common during cold winter weather. Research has shown that berries have antibacterial properties as well as anti-inflammatory and antiviral effects, which is why they should be a staple in the diet during the winter months.