7 diet tips to follow in winters during pregnancy
Everyone’s health gets a bit sensitive during winter season. With chilly winter breeze, there is high risk of getting could, cough or flu and with the threat of third wave of Covid-19, it is even more risky. We need to take a lot of precautions during this season to stay fit and active, especially pregnant women. Pregnant women need to be very careful with their diet. Following some healthy diet tips during pregnancy in this chilly winter season can help you cope up.
Here are 7 diet tips to follow in winters during pregnancy:
1. Have a variety of foods – It is very important to have a variety of foods from different food groups in your routine diet such as legumes, fruits, pulses, dairy, to name a few. Adding a variety of nutritious and colorful foods from different food groups will help you build strength. Try having a good number of calories when you are in your third trimester.
2. Eat fresh veggies and fruits – Fresh fruits and green vegetables are the healthiest option to include in your winter diet. You can consume fruits and veggies in different forms like smoothies, salad, soups, etc.
- Broccoli and dark green vegetables like methi and spinach are readily available in the winter months and are loaded with nutrients. Green vegetables contain Vitamin C, fiber vitamin K vitamin A as well as calcium, iron, folate and potassium. They also supply essential folic acid to mothers.
- Vitamin C-rich fruits such as banana, apple, orange and many more aid in building immunity. Additionally, greens from vegetables like the likes of lettuce, spinach, and more are good for you in the winter months. Insufficient iodine content in your diet can affect the mental development of your child.
3. Keep yourself hydrated –It is very important to stay hydrated even during winters. In fact, our body needs more liquids in winter season due to dry winter air. A well hydrated body also protects you from other illnesses. Opt for some healthy liquids in winter season instead of cold beverages. You can consume tea, coffee, fresh fruit juice or soup.
- Everyone needs to drink plenty of water. Particularly pregnant women. In the course of pregnancy, blood volume rises by approximately the equivalent of 45 per cent. It is very important to drink plenty of water even in winter. Actually, the body requires more fluids during the winter because of the drying winter temperatures. A well-hydrated body also guards against various illnesses. Make sure you drink healthy liquids during winter. Instead of drinking cold drinks. You can drink tea, coffee fresh fruit juice, or soup. The body channels hydration to your infant but if you do not pay attention to your intake of water you could become dehydrated as well. The signs of mild dehydration are fatigue, headaches, anxiety or mood swings, as well as decreased memory.
4. Include calcium and fiber – It is very important have foods rich in calcium and fiber during winters. Calcium rich foods make your bones strong while foods rich in fiber improves digestion, prevents constipation. Have grains, cereals, pulses, etc. in your daily diet as these are rich sources of fiber.
5. Consume proper amount of Iodine – A deficiency in iron in a pregnant woman may affect the baby’s mental growth. Hence, you should include iodine rich foods like seafood, eggs, salt, etc.
- Iodine requirements increase by more than 50 percent throughout pregnancy. Iodine insufficient during pregnancy could cause hypothyroidism in the fetus and mother and hinder the neurological development of the foetus. The effects depend on the duration and severity of hypothyroidism. The most serious manifestation is cretinism.
6. Have more of Vitamin C – Vitamin C is also a must to have during winter season, specially for a pregnant woman. They also ensure better iron absorption. Include foods like oranges, melons, amla, banana and sweet lime in your daily diet.
- Vitamin C is vital to maintain the health of your immune system as well during pregnancy, it assists your baby and you create collagen for your bones, tendons and skin. To obtain sufficient vitamin C throughout pregnancy consume citrus fruits along with other vegetables and fruits that are full of this essential nutritional element.
7. Include milk and milk products – You should consume at least 3-4 servings of milk and milk products in your daily diet during winters. They are a good source of calcium and protein and is essential for baby’s growth too. During pregnancy, it is important to eat more calcium and protein in order to satisfy the requirements of your baby’s growing needs.
- Dairy products like milk yogurt, cheese, and other dairy products are essential to include on your list. Dairy products have two types of protein that are high-quality: casein and Whey. Dairy is the top dietary source of calcium and also contains high levels of B vitamins, phosphorus as well as magnesium and zinc.