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7 Superfoods To Include In Your Pregnancy Diet With Their Portion Sizes

Vegetables like spinach, sprouts, cabbage, cauliflower, bell pepper, squash, are rich in calcium, iron, and vitamin K – all of which are necessary when you are pregnant. Besides that, they are also high in fibre and nutrients, and low in calories and carbs.

1. Vegetables (1 Helping / Day)

Fresh, seasonal fruits are a great way to treat your body to the goodness of vitamin A, vitamin C, vitamin E, vitamin K, and fibre. So, include papaya, mango, pineapple,grapefruit, apples, pears, strawberries, blueberries, raspberries, and blackberries. You can add fruits to your lunch or dinner or eat them as a snack between meals.

2. Fruits (2 Helpings / Day)

Yoghurts are a rich source of probiotics, vitamin D, protein, calcium, omega-3 fatty acids, and vitamin K2. It aids in digestion, apart from contributing to your overall health. What’s more, it is an important source of iodine that prevents neurological disorders and birth defects in the developing foetus.

3. Yoghurt (1 Helping / Day)

Seeds like chia seeds and flaxseeds are a necessary source of fibre and protein. They support your digestive tract and colon during pregnancy. They also contain a kind of omega-3 fatty acids that isn’t found in fish. This benefits your hair, nails, and skin during pregnancy.

4. Nuts & Seeds (A Few Spoons / Day)

Dal or lentils are a rich source of folate, which is essential for development of the foetus. Research shows high consumption of folate during pregnancy reduces the risk of the foetus developing urinary tract and cardiovascular  complications, cleft lip, and neural tube defects.

5. Lentils (1 Bowl / Day)

Kidney beans are replete with nutrients like iron, copper, zinc, and vitamin K. black beans are as important as kidney beans as they both are nutrient-dense and keep you feeling full for longer.

6. Beans (4-5 Portions / Week)

Brown rice, oats, barley and quinoa are complex carbs that are important during pregnancy. To top that, they are also rich in zinc, chromium, selenium, and vitamin B, which are vital for the baby’s development.

7. Grains (1 Portion / Day)

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