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Summer can be a challenging season for pregnant women, as the heat can cause dehydration and lead to other health problems. It is important for expectant mothers to maintain a healthy diet during this time to keep themselves and their baby healthy. In this article, we will discuss some important tips for a summer diet for pregnant women.
A pregnant woman must focus on both her own health and the growth of her unborn child. Diet and nutrition play a key role in prenatal care. “Pregnant women should eat foods that are good for their bodily and mental health because summer temperatures can get soaring high,” says Rohit Shelatkar, fitness and nutrition expert. Apart from drinking loads of water, here is a list of foods, as suggested by the nutritionist, that should be incorporated into a pregnant woman’s diet this summer to keep her healthy.
Foods that should be a part of every pregnant woman’s diet this summer
During pregnancy, protein is essential for the development of the fetus, the growth and healing of tissues, and the production of antibodies for the immune system. Additionally, they support the growth of the baby’s skeleton and muscles and strengthen the bones. “Eggs are a fantastic source of protein, as well as being widely accessible and simple to prepare. Choline, lutein, vitamins B12 and D, riboflavin, and folate are also abundant in eggs,” says Shelatkar.
2. Leafy vegetables
The nutrition expert suggests that pregnant women should eat a lot of green leafy veggies because they are full of vitamins C, E, and K. Green vegetables are also a good source of fiber, which can fight constipation during pregnancy. They can be eaten in a variety of ways, including salads, stews, curries, and other dishes, and they are also low in calories.
3. Whole grains
To ensure that expecting mothers get the necessary quantity of carbohydrates, whole grains are advised. In addition to improving digestion, whole carbohydrates support healthy blood sugar levels. All of these foods are excellent providers of vitamin B, minerals, and fiber.
4. Nuts and seeds
“During pregnancy, monounsaturated and polyunsaturated lipids are extremely important. Good fats promote the growth of a baby’s brain and eyes as well as the placenta and other tissues,” says Shelatkar. Good lipids can be found in large quantities in nuts, seeds, and nut butters. Healthy lipids can be found in abundance in foods like flax seeds, natural peanut butter, and olive oil.
5. Citrus fruits
With their rich reserves of Vitamin C, citrus fruits such as oranges or sweet limes are ideal for pregnant women. They strengthen the immune system and boost energy levels during the hot summer months and are hence a must for pregnant women.
This veggie is always recommended for pregnant women as it is a good source of folate, potassium and C, all of which are vital for prenatal health. It is also a vegetable with high water content and can help with hydration during the summer months.
Fish can be a fantastic supply of protein, iron, and zinc for people who aren’t vegetarians. Fish is rich in minerals that are essential to the growth and development of a fetus. Fish rich in omega-3 fatty acids, including docosahexaenoic acid (DHA), which is responsible for fostering a child’s brain growth, include salmon, trout, and tuna.