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The ultimate pregnancy shopping guide

During pregnancy, shopping right becomes nothing less than a challenge. Often you might be overwhelmed, standing at your grocery store or the supermarket, looking at the various options of ‘healthy foods’ placed in front of you. However, all foods present in the market are not pregnancy-friendly. So, you need to put some thought before you pick up stuff and put them in your shopping cart.

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During pregnancy, shopping right becomes nothing less than a challenge. Often you might be overwhelmed, standing at your grocery store or the supermarket, looking at the various options of ‘healthy foods’ placed in front of you. However, all foods present in the market are not pregnancy-friendly. So, you need to put some thought before you pick up stuff and put them in your shopping cart.

Here is a shopping guide for you to do your regular grocery shopping during those nine blissful months.

Foods you should not miss

  • Leafy green vegetables:Don’t hesitate to pick up bunches of spinach, fenugreek, lettuce and other leafy green vegetables. They are rich in iron, beta-carotene and high in dietary fibre and chlorophyll. The iron helps fight gestational anemia and aid proper blood circulation. Beta-carotene helps in fetal development, including the development of the heart, lungs, kidney, eyes and other important systems of the body. Also, dietary fibre, in these vegetables, helps beat constipation. Here are other ways to beat constipation during pregnancy. 

Tip: Keep in mind that leafy green vegetables perish soon. Refrigerating it for too long isn’t a wise idea. So buy limited stock and use it promptly. Avoid preserving them for too long. Here is how you need to preserve cut vegetables the right way. Know the right way to store your cut vegetables. 

  • Fruits: You cannot miss on fruits when pregnant. They are an excellent snack option to keep the hunger pangs at bay while imparting rich antioxidants, fibre and a good dose of vitamin C along with other essential minerals. They are also a rich source of both macro and micronutrients that contribute in various ways towards fetal well-being and growth. Pick up different varieties in terms of colour, shape and taste. Here are four must-have citrus fruits during pregnancy. 

Tip: Your cart should have a mix of sour and sweet fruits. So while apples, pears and bananas get a place in the cart, remember to pick up the sweet-sour lime, oranges and berries too. With fruits, you are just spoilt for choices, and the good thing is you can eat them to your heart’s content.

  • Root vegetables: Many women are allergic to root vegetables if that is the case with you, stay away from them. Else make it a point to put them in your cart without much hesitation.

Tip: Root vegetables like potatoes, beetroots, carrots and even onions are loaded with essential nutrients, minerals, and some of them are also a rich source of carbohydrates. Add them to your vegetable preparation or prepare a green salad with root vegetables to reap benefits.

  • Vegetables: Make sure you choose vegetables of different colours while shopping for them. Apart from the leafy greens, go for the colourful bell peppers, yam, eggplant, tomatoes, okra, broccoli, cauliflower, cabbage (the white and purple variety), etc. Here are eight vegetables you cannot miss during pregnancy. 

Tip: There is no amount restriction while picking up vegetables as they are light in calories and dense with nutrients. Remember to have at least two variety of vegetables every day during your main meals.

  • Pulses and legumes: Shop for them in abundance as you can store them for a longer period. Also, they are a rich source of protein and can help fight pregnancy-induced fatigue, apart from being the building blocks of your body and that of your baby. Here are 10 diet tips to curb stress during pregnancy. 

Tip: If you are a vegetarian, make it a point to include at least two bowls of pulses or lentil preparation in your main meals. Even if you prefer non-vegetarian food, it isn’t a good idea to give protein from plant sources a miss.

  • Non-vegetarian foods: There is no need to limit your intake of non-vegetarian food during pregnancy. The only caution that you should follow while consuming non-vegetarian food is not to have it raw. Have meat, fish or egg, whatever you prefer, making sure they are cooked to the core.

Tip: Avoid storing them or stocking them in your refrigerator for too long; instead shop for them fresh. It is best to have fish or chicken grilled, and eggs boiled to reduce chances of contamination. Also limit your fish intake to twice a week as some fishes might be loaded with mercury (especially sea fishes), which could be detrimental to fetal development. Here is what you need to know about consuming fish during pregnancy. 

  • Nuts: Buy them and keep them handy, always. They are filling, excellent nutrition-dense snack and can help you keep you hunger pangs at bay. These can also stop you from falling prey to unhealthy pregnancy cravings.

Tip: Consuming few soaked almonds early in the morning can help in fetal brain and spine development.

  • Cereals: They make the major portion of your diet, and you cannot get them off your shopping list. But don’t just fall for the mundane white or brown rice. Make sure your cereal shopping is as interesting as your other grocery.

Tip: To ensure that you don’t just have rice as your main cereal, pick up wheat, nachni, soya, bajra and jowar too. Also, remember to pick up oats, muesli or cornflakes to start your breakfast with a boost of energy.

  • Oils: Choosing a healthy oil for your cooking is as important as choosing the right food. So pick up a healthy oil like olive, canola, sunflower or peanut.

Tip: The only thing that you should remember with oils is that use it sparingly to cut down on calories and stay on the healthy side of your pregnancy.

Originally published on www.healthsite.com

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