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A pregnancy can be a trying time for an expecting mother. You’re bringing anew life into this world, and that comes with a responsibility. Remember, with great power comes great responsibility! Whether you’re trying, or already carrying, the kind of lifestyle that you live will determine how healthy your baby is. One way to ensure that they get the right nutrition is to make sure that YOU’RE eating the good stuff. These are some foods to consume during your pregnancy:

• Sweet Potatoes

Nutrients: Fiber, Vitamin B6, Potassium, Vitamin C, Iron, Copper, and beta-Carotene

Why: Your body converts the beta-carotene, an antioxidant, to Vitamin A. The vitamin is important for you and your baby because it helps in the formation of the baby’s eyes, bones, and skin. Sweet potatoes also contain copper, a mineral that helps your body absorb iron better.  

•  Nuts

Nutrients: Healthy fats, Magnesium, protein, fiber and many vitamins and minerals.

Why:  The magnesium helps in preventing premature labor, as well as aids in the development of the baby’s nervous system. A cup of almonds could give you as much as 250 gm of Magnesium! The healthy fats will prevent random cravings, and limit the amount of junk that you consume.

• Beans and Lentils

Nutrients: Protein, iron, folate, fiber, calcium, and Zinc

Why: They are high on protein and are a great alternative for vegetarian moms-to-be. Because of their high zinc content, they can help prevent preterm delivery, low birth weight and prolonged labor, making it an easier delivery.

• Orange Juice

Nutrients: Folate, potassium and Vitamin C

Why: You’ve probably heard the term folic acid being used a lot, especially in reference to pregnancies. And with good reason: folate and folic acid- the synthetic form that you find in supplements- helps in preventing birth defects early in the pregnancy and ensures a healthy pregnancy after. It is recommended that you get 400 gm daily to keep your metabolism, muscle function and overall health in check. Additionally, vitamin C helps your body absorb iron better and keeps your baby’s bones healthy.

• Yogurt

Nutrients: Calcium, protein, B vitamins and Zinc

Why: Calcium not only helps you keep your bones and teeth healthy but also aids in the development of the same in your baby. Pregnant mothers are advised to get at least 1000 gm of calcium daily to reduce the risk of low birth weight and preterm delivery. If you don’t get enough calcium for 2, your body takes calcium from your reserves and uses it for your baby. This can increase your chances of osteoporosis later in life.  

• Leafy Greens

Nutrients: Antioxidants and nutrients

Why: Always eat your greens! There’s a reason that people insist on including in their diet, and after looking at their benefits, it’s no surprise why! The antioxidants help in keeping your body healthy and functional, as well as aid in the development of your baby’s body. Greens are also a good source of calcium, potassium, fiber, folate, and vitamin A; all good things for you and your baby.

• Oats

Nutrients: Fiber, protein and vitamin B6

Why: A big bowl of oats in the morning will boost your energy levels, especially if you’re feeling drained after a bout of morning sickness. The whole grains give you the good kind of energy, without overloading the carbs. The fiber present in oatmeal will also help you ward off another unpleasant pregnancy side-effect: constipation. The protein and vitamins help with the baby’s development.  

Experts recommend an extra 25gm of protein daily for pregnant and nursing women. The extra dose will help you and your baby, and protein supplements are a great way to ensure you get that. That being said, is it safe? The concern is often centered around the kind of sweeteners and ingredients used. Whey protein is an excellent source of high-quality protein; one of the major components of whey protein is alpha-lactalbumin, one of the main proteins in human breast milk. Proliva’s range of supplements is 100% vegetarian and 100% natural, making it safe for you and your developing baby.    

Bringing a child into this world is an exciting event, and one of the biggest things that you can do. With so much riding on your shoulders- the health and welfare of both you and the baby- make sure that you’re doing the best that you can. Avoid eating junk food, don’t smoke or drink, avoid high-stress situations and most importantly: take care of yourself!

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Nutrisattva is a protein innovation company focused on developing natural protein nutrition for individuals across age groups, nutritional needs, and lifestyles. Founded on the belief that the strains of urban living requires a natural, informed and convenience-based approach to good health, Nutrisattva develops products built on the knowledge of nutrition science, fitness and Ayurveda.