When preparing for pregnancy, one of the important things that pregnant women need to pay attention to is nutrition. Vegetables are an inseparable part of the list of foods that need to be consumed every day. They are a source of important nutrients such as minerals, vitamins, protein, fiber and acids for the mother and fetus. Therefore, including vegetables in the daily diet is an important step to ensure the best health for mother and baby.
Understanding the importance of this, many nutritionists pay attention to which vegetables are best during pregnancy. On the website Debametulam.com you can find a complete list of the best vegetables to add to your diet during pregnancy. For new moms, especially those who are learning about how to improve their diet during this time, this list is a great idea.
Consider adding Debametulam.com’s recommended vegetables to your list, so you and your baby get the nutritional support you need during pregnancy. This not only helps improve your health but also creates favorable conditions for the overall development of the fetus.
The importance of eating vegetables during pregnancy
Establishing and maintaining a healthy diet during pregnancy is very important. Because, pregnant women need to consume the right food, in the right amount, and at the right time. Anything unhealthy can harm the mother and baby and cause various complications.
A healthy diet rich in vegetables can help prevent complications such as gestational diabetes and nutritional deficiencies, because vegetables contain vitamins and proteins such as vitamin C and folic acid, as well as fiber important during pregnancy. Eating vegetables also helps the fetus develop birth weight, reduces the risk of anemia, controls blood pressure, and helps the mother gain healthy weight.
It is very important to follow your eating habits during pregnancy to lose the excess weight.
Vegetables should be eaten during pregnancy
There are many vegetables that contain vitamins, minerals, and similar nutrients that your body needs during pregnancy. Among these vegetables, we can list the most important vegetables for you as follows.
- Beets – Beets are rich in vitamins and fiber. It also helps strengthen the immune system.
- Paprika – Rich in vitamins and fiber.
- Broccoli – rich in Vitamin C, K and folate, it is also very beneficial for relieving constipation.
- Green beans – Apart from fiber, they are also rich in vitamin C and vitamin K.
- Dark green leafy vegetables – Rich in fiber, carotenoids and folate.
- Parsley – Rich in Protein, Vitamin E and riboflavin.
- Tomatoes – Rich in vitamins C, K and biotin.
- Potatoes – Potatoes are an excellent source of vitamins A, B, and C.
How many vegetables should pregnant women eat?
A pregnant woman may feel hungrier than usual as she provides nutrition to a rapidly growing fetus. Eat small portions so you don’t feel hungry. Eating small, frequent meals also helps reduce digestive problems, a common symptom of pregnancy. During this period, it is good for your health if you like vegetables that are only in season.
So, how many vegetables should you consume every day during pregnancy? According to experts, a pregnant woman should consume around 500 grams (2.5 to 3 cups) of vegetables per day. Vegetables can be eaten raw or cooked. This food is a rich source of energy, vitamins, minerals and fiber. Supplements can be taken to add vitamins, but pills can never replace vegetables, because fiber needs cannot be met with vitamin supplements.
In this period, in addition to a healthy diet, exercise and adequate sleep are also very important.
Some tips for adding vegetables to your diet during pregnancy
Here are some tips and methods to consider when planning and following your diet to make vegetables attractive and delicious.
Mix and cook the vegetables you like with the ones you don’t like and pour on the sauce you want.
If you like spicy food, vegetarian curry is the best choice for you. The level of spiciness of food depends on your preference as spices are not harmful to babies; but if you suffer from stomach ulcers, it’s best to keep the spiciness level low. Tomato paste or spinach can also be a good choice in this case.
You can try making dry bean sauce.
- Vegetables can be grilled and consumed with various sauces or dressings.
- Homemade vegetable soup is also a good option for consuming more vegetables.
- If chewing vegetables makes you nauseous, try carrots, pumpkin, tomatoes, etc. Try making soup with it. This soup is delicious and nutritious, so add it to your diet.
- There are lots of unusual vegetables, like sweet potatoes and bok choy. Give them a chance; maybe you start to like it. However, make sure to consult a doctor before consuming any new foods during pregnancy.
- If you don’t like cooked vegetables, try raw/uncooked vegetables. Shredded carrots, coleslaw (with shredded cabbage and carrots) or raw greens are all great ways to add vegetables to your diet. However, remember that unwashed fruit and vegetables can be contaminated with Toxoplasma, a parasite that is dangerous for mothers and babies. Make sure fruit and vegetables are washed thoroughly and preferably peeled before eating.
- You have to remember that your tastes will change over time. Therefore, trying new vegetables will add variety to your daily diet.
- To enhance the flavor, fry or grill your vegetables and season with herbs and spices such as basil, thyme, cilantro, and oregano.
Some other foods to eat in your pregnancy diet
Apart from the vegetables above, you can also include other foods in your diet. The following foods may be beneficial during your pregnancy.
- Dairy products such as yogurt are a great option to consume during pregnancy. They help meet protein and calcium needs. Probiotics help reduce complications such as bacterial vaginosis and indigestion.
- Nuts are rich in folate, fiber and many other nutrients. Folate is an important nutrient for pregnancy because it helps reduce birth defects.
- Salmon contains DHA and EPA fatty acids. They are important for eye and brain development in growing children. They are also a natural source of vitamin D.
- Eggs are very nutritious and can increase overall nutritional intake. They contain choline, which is important for healthy brain development.
- Lean meat is rich in protein. Beef, which is also rich in iron, choline and B vitamins, is a source of important nutrients during pregnancy.
- Fish oil is a source of omega-3 fatty acids, Vitamin A, and Vitamin D. This may be beneficial for women who do not consume seafood.
- Fruits are rich in fluids, vitamin C, fiber, carbohydrates, antioxidants, vitamins and plant compounds. They can help you increase your water and nutrient intake.
- Foods such as whole grains are rich in vitamins, fiber and plant compounds.
- Avocados are rich in monounsaturated fatty acids, fiber, folate and potassium.
Dried fruits are also rich in nutrients.
Consuming water is as important as consuming nutrient-rich foods. Pregnant women should drink plenty of water during this period.
The foods you eat during pregnancy affect your energy and health, as well as your baby’s health. Therefore, it is very important that the food you consume is rich in nutrients. Vegetables rich in vitamins, minerals and fiber are an important addition to the pregnancy diet. They also ensure healthy weight gain during pregnancy.
Vegetable soup recipe for pregnant women
Vegetable soup is nutritious and a great choice for a snack. You can also add different vegetables to get the taste you want.
Material
- 1 onion (sliced)
- 1 carrot (sliced)
- 1 sweet potato (sliced)
- 1 cup nuts
- 1 beet (sliced)
- 1/2 cup broccoli (cut into small florets)
- 1/2 cup green beans
- 1 tomato (sliced)
- 2 tablespoons butter
- Parsley (for garnish)
- salt to taste
- Spend according to your preferences
Vegetable soup recipe
- Wash all vegetables thoroughly and cut as necessary. Make sure all the vegetables are cut the same size so they cook at about the same time.
- Heat the butter in a pressure cooker, add all the vegetables and sauté for 2-3 minutes.
- Add 5 glasses of water along with salt and stir gently.
- Close and cover the pressure cooker.
- Wait until the steam comes out then open the lid.
- After removing all the feathers from the pressure cooker, open the lid and pour the soup into a bowl,
- Garnish with pepper and parsley and serve.
Below are the vegetables you should eat during pregnancy. Now you know what vegetables you should consume when pregnant. However, if you feel uncomfortable after consuming certain vegetables two or three times, consult a doctor. Your doctor or nutritionist will guide you on this.
