Week 4 Healthy Diet

Folate-
During pregnancy, it is beneficial for you to incorporate folate-rich foods in your daily routine. Folic acid in the food is called folate. Some of the excellent sources of folate include-

  • Fortified breakfast such as oats, cornflakes, whole-wheat flakes, whole-wheat bread, and whole-wheat pasta.
  • Green leafy vegetable such as fenugreek leaves, radish leaves, spinach and coriander leaves.
  • Vegetables such as cauliflower, broccoli, beans, cabbage, capsicum, carrot and bitter guard.
  • Fruits such as orange, muskmelon, pomegranate, and guava.
  • Dry fruits such as walnuts, almon
  • ds, and peanuts.

Iron-
Iron is an important element in the course of pregnancy. It is largely associated with the RBC production. Including iron-rich food in your diet is important during your pregnancy. Some of the best food sources of iron are-

  • Vegetables-Beetroot, beans and green leafy vegetables
  • Dried beans- Kidney beans, black beans and white beans
  • Seeds- Pumpkin seeds
  • Iron-fortified cereals
  • Prunes
  • Meat

Vitamin C-
Good sources of vitamin C are Citrus fruits, soya, tomato, broccoli, spinach. Vitamin C is necessary to absorb iron by the body.

Vitamin B6-
Vitamin B6 is critical during the first four weeks (first month) of pregnancy. Nausea and vomiting are common complaints of pregnant women during the first month of pregnancy. Taking vitamin B6 can help manage this problem. Include following vitamin B6 rich food in your daily diet.

  • Seeds- Sunflower seeds, flax seeds and pumpkin seeds.
  • Fish- Tuna fish is a good source of vitamin B6.
  • Nuts
  • Soya

Fruits- Fruits are rich in dietary fiber, vitamins, and minerals. They are high in water content too. Constipation is a common problem during pregnancy and it can be managed with fiber rich diet. Include just 3 servings of fruits daily to gain maximum benefits.

Eggs and poultry- Eggs are the good source of folate, protein, and fats. Do not eat half cooked or undercooked meat. Always cook the meat thoroughly.

Milk and milk products- Include milk products in your daily diet because milk is a wonderful source of many essential minerals and vitamins.