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Last Updated Thursday April 27 2017 06:13 PM IST

What should expecting mothers include in their diet

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Pregnancy diet

Well , pregnancy is the time when you eat for two. This can be difficult, we know, especially when you have too much of information out there on what to eat and what not to. Here Onmanorama puts together 10 super foods for pregnant women.

Eggs

»Eggs: Eggs are a super rich source for proteins. Eggs are also rich in a nutrient named choline, which promotes your baby's overall growth and brain development. Don't worry about the cholesterol levels, as eggs contain relatively low saturated fat, which does harm to your health.

Salmons

»Salmons: Not only are salmons rich in high quality protein, they also contain omega 3 fatty acids that aids baby's growth and may even boost your mood. Unlike other fish, salmons contain less amount of methylmercury, which could harm your baby's nervous system.

Beans

»Beans: Lentils, sprouts, black beans, pinto beans and chick peas should be your best friends throughout the gestation period as they are super rich in fibre. Intake of fibre keeps your digestive system clean and healthy, and helps avoid problems like constipation. They also contain iron, calcium, folate and zinc.

Sweet potatoes

»Sweet potatoes: Sweet potatoes are rich in carotenoids, plant pigments that gets converted into vitamin A. Vitamin A promotes good eye-sight.

Wholegrains

»Whole grains: Whole grains contain fiber, nutrients, vitamin E, selenium and phytonutrients. Oatmeal and ragi are excellent sources of fibre.

Walnuts

»Walnuts: Walnuts contain omega 3 fatty acids and is also rich in fibre.

Yoghurt

»Low-fat yoghurt: Low fat youghurt is rich in calcium. Calcium intake during pregnancy is a must as it strengthens your bone, as well as your baby's skeletal system.

Leafy vegetables

» Leafy vegetables: Leafy vegetables such as spinach, kale, cabbage, broccoli, etc are loaded with vitamin A, vitamin K and vitamin C.

Meat

» Lean meat: Consume meat with fat trimmed off. Meat is a great source of protein.

Fruits and vegetables

» Fruits and vegetables: Fruits and vegetables contain minerals and nutrients in sufficient amount. Try to include at least five portions of it per day. You can consume them fresh, canned, dried or frozen. Choose organic fruits and vegetables, which are chemical free.

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