One of the most crucial times in the life of a woman is the three trimesters of pregnancy. Stress, depression, a shift in the appetite are the most common issues that a pregnant woman has to deal with. No matter how stressful things get, the primary concern of every expecting mother is the health of their baby.

Maintaining a healthy diet should be every expecting mother’s priority. It is not only essential for the baby’s health, but it is very important for the health of the mother. During pregnancy, the body requires additional nutrients, minerals, and vitamins. Every expecting mother must consume at least 350 extra calories every day. Failing to do so, introduces complications in the delivery and negatively affects the development of the baby.

If you are an expecting mother and want to work out your diet plans, you must include these five, very important foods.

Dairy Products

For the fetus to develop at the right rate, it requires an added amount of proteins and calcium. When talking about the rich sources of protein and calcium, dairy products are the perfect option. Dairy products provide your body with two types of high-quality protein such as casein and whey. Not only do these products rich in protein but are the best source of calcium.

Along with calcium and proteins, dairy products provide your body with sufficient amounts of vitamins B, phosphorous, zinc, and magnesium. For pregnant women, the best dairy product is probiotic yoghurt. It is a good choice for women who are victims of lactose intolerance. Consuming probiotic yogurt helps in improving digestive health and helps in reducing the risks of vaginal infections, gestational diseases, allergies, and preeclampsia.

When planning your pregnancy diet, make sure you add yogurt into it because it boasts numerous benefits for pregnant women.

Lean Meat

During the pregnancy trimesters, the volume of blood increases considerably, and the body requires iron to cater to the change. Failure to address the body’s requirement of iron increases the risks of premature delivery and paves the way for several other complications in the pregnancy.

Adding lean meat into the diet helps in fulfilling the body’s iron needs. It is advised that you start eating lean meat in your third trimester as the need for iron is the highest during the last trimester of pregnancy. Eating meat during pregnancy might be a bit difficult as many women develop an aversion towards meat. But lean meats such as pork, chicken, and beef are essential for expecting mother as well as for the development of the fetus.

Consuming lean meat not only caters to the iron needs of the body during pregnancy, but it also supplies the body with proteins.

Salmon

One of the most important nutrients for the body during pregnancy is the Omega-3 fatty acids. It is an essential requirement in the development of the fetus’ eyes and brain. Therefore, pregnant women need to include a rich source of Omega-3 fatty acids into their diet plan.

Salmon is the best source of these nutrients and is a perfect option to include in the diet. However, the healthcare providers advice expecting women to limit the intake of seafood to twice a week. The reason behind is the fact that seafood such as Salmon contains contaminants in it, such as mercury.

Many women give up eating seafood completely, which is not a wise option. The fetus requires Omega-3 fatty acid for proper development and by not eating seafood, which prevents the fetus from developing properly.

In addition to providing the body with iron, Salmon is one of the few sources of vitamin D, which is often missing from the diet. To ensure the timely development of your baby, you must add Salmon to your diet.

Whole Grains

During pregnancy, specifically in the second and the third trimesters, the body of a woman requires extra calories. These extra calories are essential for the health of the baby as well as the mother. Eating whole grains is a perfect way to address the need for extra calories.

The whole-grain foods contain a high content of plant compounds, fibre, and vitamins, which help in maintaining the health of the pregnant woman. Whole-grain foods are also a reliable source of magnesium and protein. Adding foods such as oats and quinoa in the pregnancy diet plan helps in keeping the mother and the baby healthy.

Dried Fruit

A pregnant woman needs to add foods in her diet plan, which contain fibres, essential vitamins, mineral, potassium, iron, and plant compounds to ensure giving birth to a healthy baby. Missing out on any of these nutrients affects the growth of the baby and introduces pregnancy complications.

By adding dried fruits to the diet plan helps in addressing all the nutrient requirements. The number of nutrients that the dried fruits contain is equal to fresh fruits but without water. Just a single serving of dried fruits helps in catering the body’s need for essential nutrients.

Prunes and dates are the best choices for pregnant women as it lowers the risk of constipation and works amazingly as a facilitator of cervical dilation. When planning your diet during pregnancy, make sure you avoid adding candied varieties of dried fruits because these contain sugar content in their natural form.

It is a matter of high importance for expecting women to pay attention to their diet. Not only does a specific-pregnancy diet helps in maintaining the help of the mother, but it helps in the proper development of the baby.

The three trimesters of pregnancy are the toughest phase of a woman’s life. A proper diet is essential for maintaining the health of the baby and the mother.