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Supplying your own body with a tasty blend of nutritious foods can improve your fertility, keep you feeding healthy during pregnancy and pave the way for an easier labor. It can also help to establish essential building blocks of growth and overall health for your child.
Balance, variety and moderation are the keys to healthy eating. After the first trimester you should eat a few more servings of nutrient rich foods 300 calories a day.
Nutrients important during pregnancy apart from carbohydrates, fats, proteins are-
Folate- Extra folate in early stages of pregnancy can reduce the chances of having a baby with neural tube defect such as spina bifida. Folate rich foods are green leafy veggies, fruits, legumes, fortified breakfast cereals. It is advised to take 0.5mg folate tablet per day for atleast one month before pregnancy and during the first three months of pregnancy.
Calcium-It is important to build strong bones, teeth. Good sources include dairy foods such as milk, yogurt, cheese, calcium fortified dairy alternatives. Aim to include 2.5 serves of dairy or its alternative each day. One serve is equal to one cup milk, 200g yogurt or 2 slices of cheddar cheese. Vitamin D is essential for absorption of calcium. Rich sources of vitamin D are oily fishes, eggs, dairy, mushroom.
Iron- Needed for making blood and carrying oxygen around the body. Animal sources of iron are red meat, chicken, fish. Plant based sources of iron are wholegrain bread, iron fortified cereals, legumes and green leafy veggies. Vitamin C helps your body absorb iron more easily. Example squeeze lemon juice over your green soup.
Iodine- It is important for development of baby`s brain and nervous system. Iodine supplementation of 150 micrograms is needed each day.
Omega 3 fats- needed for baby`s development. Good sources are salmon, sardines, mackerel, herring. Vegetarian sources are walnuts, flaxseeds, avocado. Consuming 2-3 fish a week ensures a good intake of omega 3.
Recipe-Wholesome Calcium rich Moringa soup
Drumsticks /Moringa- 2 sticks
Brocoli steamed- handful
Spinach - handful
Ginger- 1 tsp
Cinnamon stick- 1/2 stick
Lemon grass- 1/2
cloves- 2
Paneer water from homemade fresh paneer- 250 ml
Normal water -500ml
Salt, pepper- as per taste
Apple cider vinegar- 1 tbsp
Makhana, mixed seeds- for garnishing
Method-
Make a fresh stock with ginger, whole spices, lemon grass, paneer water and normal water. Once done strain and keep it for the soup.
Then in the sauce pan, add all vegetables and stock along with salt, pepper.
Once done let it cool and blend.
Enjoy warm with mixed seeds and makhana on top.
