Everyone’s health gets a bit sensitive during the winter season. With the chilly winter breeze, there is a high risk of getting cold, cough or flu and with the threat of the third wave of Covid-19, it is even riskier. We need to take a lot of precautions during this season to stay fit and active, especially for 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 seven diet tips to be followed during the winter months of the pregnancy process:
- Be sure to have a wide range of foods It is essential to include a wide range of food items from various categories of food in your diet like legumes, pulses, fruits and dairy to mention just a few. A variety of healthy and vibrant foods from various food groups can help you increase your strength. Make sure you consume a lot of calories in the third trimester.
- Eat fresh vegetables and fruits Fresh fruits and vegetables are healthy to incorporate into the winter food plan. You can eat fruits and vegetables in a variety of ways like smoothies, salads soups, etc.
a. Broccoli along with dark green veggies such as methi, spinach, and others are easily accessible during winter and are full of nutritional value. Green vegetables include Vitamin C and vitamin K, fiber, folate, calcium, iron as well as potassium. They also offer essential folic acid for mothers.
b. Vitamin C-rich fruits like bananas apples, oranges, and many others aid in strengthening your immune system. Additionally, greens and vegetables such as the likes of spinach, lettuce and many more are great for you throughout the winter seasons. Insufficient iodine content in your diet could impact the mental development of your child. - Stay hydrated. It is essential to drink plenty of water even in winter. Actually, the body requires more liquids in the winter due to the cold winter weather. Being well-hydrated also shields you from various illnesses. Choose healthy fluids in the winter months instead of cold drinks. You can drink tea coffee fresh juice, fruit juice, or soup.
a. Everyone should drink lots in water. This is especially true for pregnant women. In pregnancy, blood volume increases by around 45 percent. It is crucial to consume plenty of fluids even during winter. In reality, the body needs more fluids in the winter months due to the dry winter temperatures. A well-hydrated body helps to prevent various diseases. Be sure to drink nutritious liquids throughout the winter. In lieu of cold beverages. You can sip tea or coffee fresh fruit juice as well as soup. The body is able to channel water to your baby but if you fail to take note of the amount of water you drink, you could end up dehydrated, too. The symptoms of mild dehydration include headaches, fatigue, anxiety, or mood swings as well as being afflicted with a decrease in memory. - Include fiber and calcium It is crucial to have food that is rich in calcium as well as fiber during winter. Calcium-rich foods help make your bones strong, while food high in fiber aid digestion, and helps prevent constipation. Consume cereals, grains and pulses, among others. within your daily diet since these are excellent sources of fiber.
- Consume the right quantity of Iodine – A lack of iron levels in pregnant women could affect the baby’s mental development. Therefore, it is recommended to include foods rich in iodine, such as eggs, seafood salt, etc.
a. Iodine requirements rise by 50 percent during gestation. Iodine insufficient during pregnancy can lead to hypothyroidism in the mother and fetus as well as interfere with the neurological development that the newborn child is expected to undergo. The consequences depend on the length and degree of hypothyroidism. The most severe sign is cretinism. - Make sure you are getting more Vitamin C Getting more Vitamin C is essential in the winter months, particularly for pregnant women. They also help improve the absorption of iron. Include fruits like oranges melons, melons, amla sweet lime, and bananas in your diet routine.
a. Vitamin C is essential to keep good health and strength of the immune system during pregnancy. It helps your baby builds collagen for your skin, bones, and tendons. To ensure you are getting enough vitamin C during pregnancy, eat citrus fruits, along with other fruits and vegetables which are rich in the essential nutritional ingredient. - Include milk and other milk– related products. You should consume three to four portions of milk and dairy products in your daily diet in winter. They’re an excellent source of protein and calcium and vital for the growth of your baby too. While pregnant it is essential to consume more calcium and protein to meet the needs of your baby’s increasing demands.
a. Dairy products such as cheese, yogurt, and other dairy products must be on your list. Dairy products contain two kinds of protein with high quality such as casein as well as Whey. Dairy is the best food source of calcium. It has high levels of B vitamin, Phosphorus as well as zinc, and magnesium.