Winter Diet For Pregnant Women: 7 Food Items That Are Essential to Eat During Pregnancy

To ensure a healthy pregnancy, expectant mothers should include these 7 winter friends in their diet that are known to boost immunity and ward off infections.

Ensuring that one’s body gets the nutrients it needs is extremely important for leading a healthy life. For pregnant women, adequate nutritional intake becomes especially crucial, not only for a healthy pregnancy, but also to ensure that the mother remains comfortable and strong throughout the process. During this period, a woman’s body undergoes many changes and developments, which makes it necessary for a person to focus on their diet. Mothers and grandmothers tend to give dry fruits and ladles of ghee, halwa and many more to the expecting mothers.

According to one report, women should consume an extra 300 calories, especially after the first trimester. However, these calories, along with the rest of his diet, need to be healthy and balanced. To ensure a healthy pregnancy, expectant mothers should include these 7 winter friends in their diet that are known to boost immunity and ward off infections. Rohit Sheltaker, a fitness and nutrition expert, spoke to India.com and mentioned the super nutritious foods to eat during pregnancy to ensure you’re hitting those nutritional goals.

Winter diet for pregnant women:

1. curd: Pregnant women need plenty of calcium reserves because the fetus in their womb uses this calcium to build and grow their bodies. Yogurt is rich in calcium and is an excellent way to build bones. Most importantly, the good bacteria in this dairy product prevents stomach upset and yeast infections, thus soothing the stomach of a pregnant woman.
2. Eggs: Apart from being an excellent source of protein, they are easily available in the market and are also easy to cook. Eggs are recommended for new mothers not only for adequate protein, but also for choline, lutein, vitamins B12 and D, riboflavin and folate. They also contribute to strengthening the bones and help in the development of the baby’s bones and muscles.
3. Fish: Fish such as salmon, tuna, mackerel and herring are excellent sources of the omega-3 fatty acids, DHA and EPA, which can help reduce inflammation and activate certain immune cells. Fatty fish are one of the few natural food sources of zinc, selenium and vitamin D.
4. Nuts: Walnuts, almonds, cashews and dates are rich in plant fiber, natural sugars, vitamins and minerals. They are better alternatives than ordinary fruits with high water content. Additionally, a portion of dried fruit contains more essential nutrients like folate, potassium and iron. However, you should avoid sweetened varieties, which are high in processed sugars and salts.
5. Sweet Potatoes: They are high in a plant compound called beta-carotene, which our bodies use to make vitamin A. For expectant mothers, vitamin A is important as it helps in cell and tissue differentiation, which leads to proper development of fetal tissues. Experts advise increasing its intake from 10% to 40% and sweet potatoes are a great way to increase vitamin A production. A decent serving can include 100-150 grams of cooked sweet potato.
6. Green Vegetables: Broccoli and dark, green vegetables such as fenugreek and spinach available fresh during the winter are packed with nutrients. Green vegetables contain fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium. They also provide essential folic acid to the mother. Women of childbearing age need 400 micrograms (0.4 mg) of folic acid daily. It can be easily found in nuts, legumes, citrus fruits, leafy vegetables, fortified breakfast cereals and certain vitamin supplements. It reduces the risks of brain and spinal cord birth defects. After the first 28 days of conception, neural tube defects are most likely. During this period, folic acid becomes crucial.
7. Pulses and Legumes: They are a good source of protein, fiber, minerals, iron and phytochemicals. Beans, lentils, alfalfa, peas and peanuts should be consumed by new mothers to produce high-quality milk for baby.
8. Barry: 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 help fight respiratory infections common during the cold winter months. Research has shown that berries have antibacterial properties as well as anti-inflammatory and antiviral effects, which is why they should be a staple of one’s diet during the winter months.