Winter diet: Pregnant women should eat THESE foods for good health

Your diet plays a key role in ensuring a healthy pregnancy, so that you stay fit and healthy while pregnant, and that the baby growing inside you is healthy and gets all the necessary nutrients for development. According to Hopkins Medicine, for maintaining a healthy pregnancy, approximately 300 extra calories are needed each day.

The right foods to eat change every season. So if you are pregnant during the chilly winter months, here are some accessible, delicious and nutritious foods that you must stock in your pantry and include in your daily diet. These healthy foods will also boost your immunity and help in keeping infections at bay.

Include plenty of nuts in your diet, especially in winter months. You can eat walnuts, almonds, cashews, and dates. These are rich sources of fiber, vitamins and minerals such as folate, potassium and iron. Almonds will help support development of bones and teeth. Avoid candied dry fruits which may contain processed sugars and salts. Keep a box of nuts handy and munch on them whenever you feel like snacking.

Eggs are an excellent source of protein and perfect to enjoy in varied dishes in winter months. Moms-to-be who eat eggs get lots of nutrients like choline, lutein, vitamins B12 and D, riboflavin and folate. Eggs also contribute to bone strengthening and can aid in your baby’s bone and muscle development.

In the winter season, lots of green leafy vegetables such as spinach and methi are easily available. Include these in your daily diet and enrich your body with fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium. They also provide essential folic acid, which lowers the risks of birth defects of the brain and spinal cord.

Fatty fish like salmon and tuna are excellent sources of omega-3 fatty acids, which can reduce inflammation and activate certain immune cells. These are also good sources of zinc, selenium, and Vitamin D. According to moderate scientific evidence, fish intake during pregnancy can help your baby's cognitive development.

These are easily available in our kitchen and full of healthy nutrients. Beans, lentils, peas and peanuts are good sources of protein, fiber, minerals, iron, and phytochemicals. Consuming these can also help new mothers to produce high-quality milk for their babies. They also support the mother’s body in making more blood for both mom and baby.