Importance Of Fruits And Vegetables During Pregnancy


During pregnancy your body needs more nutrients and fiber. Fruits and vegetables are good sources of these nutrients and fiber. Fruits and vegetables containing fiber provide lot of benefits beside keeping your bowels in movement. Fiber also helps to prevent constipation and hemorrhoids, that are the most common problems during pregnancy.

The other nutrients which are essential for you and the fetus are vitamins and minerals. Having a slice of cantaloupe or a medium bowl full of strawberries will provide the nutrients you and your baby need.

Pairing fruits with protein-rich foods like cottage chess will provide sustained long lasting energy. Vitamins supplied by these fruits and vegetable contain beta carotene, that is essential for your baby’s cell and tissue development, and also for immune system and vision. Vitamin C is important for hardening your baby’s bones and teeth and connective tissue. Folic acid helps to prevent neural tube defect in your growing baby and also helps in a healthy weight gain rate in the baby. Potassium helps to control blood pressure.

How To Include More Fruits And Vegetables To Your Diet Easily?

There are some easy ways to include more fruits and vegetables to your pregnancy diet.

• Keep fruits and vegetables, washed and ready, in your fridge so that you can eat them whenever you feel like snacking.
• Roast or grill vegetables to make them more delicious.
• Prepare dishes in which you can add more fruits and vegetables such as omelets, fries and salads.
• Dip fruits and vegetables in yogurt to make a low fat dressing.
• Use herbs and spices to make vegetables tastier.
• Keep trying new vegetables and fruits to add variety to your diet, so you are not fed up with your routine diet.

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How Much Fruit And Vegetables You Need During Pregnancy

Try to eat fruits and vegetables daily. Have 2 cups of fruits and 2 to 3 cups of vegetables per day.

• 2 cups of leafy green vegetables
• 2 small bananas
• 1 cup of raw or cooked vegetables
• 1 cup canned, raw or frozen fruits
• 1 medium to large piece of a fruit such as a medium-sized pear or a grapefruit, 1/2 large apple, 2 large plums.
• 1 cup of dry fruits
• 1 cup of 100% fresh fruits juice or vegetable juice or combination of fruit and vegetable juice.

Fresh fruit is best for you but frozen and canned fruits are also good as for as they don’t contain sugary liquid. Besides oranges, bananas and apples, you can try some other nutritious fruits like persimmon, pears, citrus and figs.

Some excellent vegetables you must include in your diet are avocados, asparagus, broccoli, bell, peppers, green peas, endive, parsley, sweet potatoes, summer squash, tomato and winter squash.

You can include plenty of leafy green vegetables in your pregnancy diet plan, add verity of different colored fruits and vegetables in your diet, and also include dark green and deep yellow oranges, purple colored fruits,include legumes twice or thrice in a week in your diet menu. You will feel healthier and energetic by including fruits and vegetables in your pregnancy diet plan.

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