Healthy Eating: Power Foods for Mom-to-be

Motherhood is a special feeling for a woman. It all starts during your pregnancy when another life begins to develop, taking its course inside you and emotions start to creep in.

Those nine months are extremely crucial. What you eat has a direct affect on your baby’s development.Your growing baby is vulnerable to toxins, and he or she needs all the nutrients you can provide to grow into a strong and healthy baby.

Nutrition becomes paramount and you need to carefully define your diet and intake of food.  In fact, as a general rule, you need to consume approximately 300 calories extra each day to maintain a healthy pregnancy.  You need these extra calories and nutrients so your baby can grow normally.

It is essential that your daily diet comprises of all the food groups and includes the important vitamins and minerals.

Eating a nutritious diet would ensure healthy growth of bones, tissues and vital organs of your baby. Also, it helps to minimize the morning sickness and reduce incidence of complications and birth defects. For instance, folic acid largely protects your baby from birth disorders and helps in the formation of red blood cells.

Make certain that your daily food plan is perfectly balanced with ample amount of calcium, proteins, vitamins and essential minerals. Fruits, leafy vegetables, proteins and whole grains should amply describe your meals.

You should never miss breakfast during those nine months, as it is the most important meal of the day and helps in keeping the body fit and healthy. Inclusion of fiber rich food items is also recommended as that helps in preventing constipation during pregnancy. It is a good practice to eat smaller portions of meal at regular intervals throughout your day. You may also eat healthy snacks in order to get the required nutrients. Having a glass of skim milk and a small portion of a homemade bruschetta sandwich is one such example.

Increase your intake by at least 10%. If you still feel starved, add another small portion but ensure that you don’t overeat or feel bloated.

Following a moderate exercise regime during pregnancy can keep your digestive system humming. In fact, physical activity can boost maternal and fetal health, and it can make pregnancy, labor, and post-delivery recovery easier. However, it is important to stay safe during exercise.

Discuss a fitness program with your doctor, including pregnancy fitness DVDs or videotapes that you’ve found of interest and don’t overdo it. Take it particularly slowly during the first few workouts—even just five to ten minutes a day is beneficial. Drink plenty of water while working out, and avoid any activity involving jumping or jarring movements.

Put simply, choosing healthy, nutritious foods will help ensure the health of you and your baby.

It will also make it a lot easier to lose the pregnancy weight after you’ve given birth.

With the help of this wonderful infographic, let’s take a look at some of the foods that you can include in your diet to make it nutritious and wholesome:


I'm NOT a doctor! I'm just passionate about health and healthy leaving. The information on this website, such as graphics, images, text and all other materials, is provided for reference and educational purposes only and is not meant to substitute for the advice provided by your own physician or other medical professional. The content is not intended to be complete or exhaustive or to apply to any specific individual's medical condition.