As soon as you tested positive for pregnancy, you must have started browsing for what to and what not to eat. Since your baby is all dependent on you for their nutrition requirement, you want to make healthy food choices. And, a nutritious pregnancy plate is not complete without certain fruits and vegetables.
Why to include fruits and vegetables in your diet
Fruits and vegetables not only add variety and colour to your diet but also supports your health and provides for your baby’s development. A good amount of nutrition can be obtained for you and your baby by having fruits and vegetables as a part of your daily diet. Key nutrients such as carotenoids, folate and magnesium are present in various fruits and vegetables. One major reason to include them on a daily basis is to keep a check on your baby’s birth weight or other complications at the time of birth. A well-balanced diet with proper proportion of this food group gives you a comparatively high level of nutrients per calorie. Vegetables in particular have proven to be a good choice when it comes to your baby’s weight at the time of birth. Antioxidants are required to battle the harmful organisms present in the environment. To give your baby an access to these antioxidants, fruits and vegetables should be a part of your daily food intake.
Which fruits and vegetables to include
- Vitamin E can help prevent asthma. Introduce it in your diet by consuming spinach and broccoli.
- Vitamin C helps to boost immunity and prevents the risk of anaemia. Oranges, tomatoes, broccoli, red, green and yellow peppers are good sources of vitamin C.
- Include avocados, bananas,dark leafy vegetables for good amount of potassium to keep your blood pressure in check.
- Having spinach, asparagus helps to reduce the risk of neural tube defects as they are rich in iron and folic acid.
- Good care should be taken for your baby’s bone development. For this, include calcium-rich vegetables like broccoli, brussels sprouts, green french beans.
- Having leafy vegetables and apples tend to decrease wheeziness in infants.
- Potatoes, carrots and oranges might reduce the probability of childhood eczema.
- The fibre contained in bananas aids with digestion issues during pregnancy. They have also been known to relieve nausea and vomiting in many women during early pregnancy.
What is the right amount to consume
Make sure to have at least 5 portions of fruits and 4 servings of vegetables daily for a healthy pregnancy. This is popularly termed as ‘5-a-day’ guideline. A minimum of 400g of fruits and vegetables should be a part of your daily diet for a healthy pregnancy. You can also make them a part of your diet through smoothies, snacks or juices without adding salt or sugar. While you consume fruits and vegetables, make sure you keep a control on the sugar intake contributed due to their consumption.
For a smooth pregnancy, your health and that of your baby’s is of utmost importance. Simple addition of the right fruits and vegetables can significantly improve health of both of you.
