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11 Best Vegetables to Eat During Pregnancy
One of the first things a mother-to-be starts watching, as soon as she sees the two lines on the pregnancy test, is her diet. The quest for required nutrition leads to questions such as: are vegetables good for pregnancy? And the answer to it is a resounding 'Yes'!
Importance of Vegetables in Pregnancy
During pregnancy, it is important to maintain a healthy diet. For this, you should choose the right kind of food, and eat it in the right quantity and at the right time. Anything unhealthy can cause harm and lead to complications for both the mother and baby. A healthy diet that is rich in vegetables can help avoid complications such as gestational diabetes and nutrition deficiency, as they contain vitamins such as beta carotene, Vitamin C and folic acid, apart from much-needed fibre. Eating vegetables also helps the baby develop a healthy birth weight, reduces the risk of anaemia, controls blood pressure, and leads to healthy weight-gain in the mother.
Monitoring food habits during pregnancy is essential because it will also help in losing the weight that you gain during pregnancy.
11 Vegetables to Eat During Pregnancy
There are many vegetables that ensure your body continues to receive a perennial supply of nutrients. The list of vegetables to be taken during pregnancy includes:
Sweet Potatoes – These are excellent sources of Vitamin A, B, and C.
Asparagus – They contain high quantities of Vitamin A, B, E, and K.
Beetroots – Beetroots are high in vitamins and fibre. They also help in strengthening the immune system.
Bell peppers – They are high in vitamins and dietary fibre.
Broccoli – High in Vitamin C, K, and folate, they also prove beneficial for easing constipation.
Escarole – They are high in Vitamin A and C.
Green peas – They are rich in Vitamin C and K, as well as fibre.
Dark leafy greens – High in fibre, carotenoids, and folate.
Parsley – They are high in protein, Vitamin E, and riboflavin.
Summer squash – Rich in vitamins, protein, and thiamin.
Tomatoes – Rich in vitamin C and K and biotin.
How Many Vegetables Should a Pregnant Woman Have?
It is likely that a pregnant woman can feel more hungry than usual, as she is supplying nutrients to a fast-growing foetus. It is recommended that you should keep having meals in small portions to avoid feeling hungry. Eating small portions frequently also helps relieve digestive problems, which are a common symptom of pregnancy. Avoid consumption of canned vegetables; opt only for those which are in season.
It is recommended that you should have 2.5 to 3 cups (about 500 grams) of vegetables in a day. They can be consumed either raw or boiled. Vegetables are a rich source of energy, vitamins, minerals, and fibre. One may take supplements for vitamins, but vegetables cannot be substituted by pills alone, as the need for fibre cannot be fulfilled by a vitamin supplement.
Apart from eating healthy, it is also essential that you exercise and sleep well.
Simple Tips to Add Vegetables to Your Diet
Here are a few methods in which you can incorporate veggies into your diet to make them interesting and tastier:
Mix and cook vegetables that you like along with the ones that you do not and pour a sauce or of your choice.
Keep in mind that soft cheese, blue-veined cheese, and mould-ripened cheese may contain listeria, a bacteria which may cause health issues for the unborn baby.
If you like spicy food, vegetable curries are your best bet. The level of spice in your food depends on your preferences as spices do not harm the baby; but if you are experiencing heartburn, it is advisable to keep the spice levels low. Tomatoes or spinach pasta are also good options.
You can try making baked beans with sauce.
Vegetables can be baked and consumed with a choice of sauce or dip.
Homemade vegetable soups are also a good option to have more vegetables.
If chewing vegetables makes you nauseous, try making a soup with spring onions, celery, and olive oil.
There is a huge choice of unusual vegetables such as sweet potato and bok choy available. Give them a shot; who knows, you might just end up liking them. Make sure you discuss with your paediatrician before starting to consume any new food during pregnancy.
Try uncooked/raw vegetables if you do not like cooked vegetables. Grated carrots, coleslaw (with shredded cabbage and carrots) or raw vegetables with dips are great ways to add vegetables to your diet. However, it is important to remember that unwashed fruits and vegetables may be contaminated by Toxoplasma, a parasite is harmful to both the mother and the baby. Make sure fruits and vegetables are washed well, and preferably peeled before consumption.
You should remember that during this time, your tastes will change. Hence, trying new vegetables will increase the range of foods in your daily diet.
To enhance flavours, roast or grill your veggies and season them with herbs and spices such as basil, thyme, coriander and oregano.
You should keep the food ready to eat, so that it can be quickly grabbed for consumption. Make some extra quantity of vegetables that you can carry forward to lunch the next day.
Apart from the above vegetables, care should be taken while incorporating different foods into your diet. While there are some to avoid at all costs, the following foods can be beneficial during your pregnancy:
Dairy products, like yoghurt, are a great choice for having during pregnancy. They help meet protein and calcium needs. Probiotics help reduce complications such as bacterial vaginosis and indigestion.
Legumes are rich in folate, fibre and a lot of other nutrients. Folate is an essential nutrient for pregnancy, as it helps reduce the risk of birth defects.
Salmon contains fatty acids DHA and EPA. They are important for the development of the eye and brain in the growing baby. It is also a natural source of Vitamin D.
Eggs are nutritious and can increase overall nutrient consumption. They contain choline, an essential for the development of brain health.
Lean meat is very rich in protein. Beef and pork, which are also rich in iron, choline, and B-vitamins, are important nutrients required during pregnancy.
Fish or cod liver oil can provide a substantial requirement of omega-3 fatty acids, Vitamin A, and Vitamin D. This may be useful for women who do not consume seafood.
Berries are rich in water, Vitamin C, fibre, carbs antioxidants, vitamins, as well as plant compounds. They may help you increase the water and nutrient intake.
Foods like whole grains come packed rich in vitamins, fibre and plant compounds.
Avocados contain high quantities of monounsaturated fatty acids, fibre, folate, and potassium.
Dried fruits are also very high in nutrients.
While having food that is nutrient-dense is very important, water consumption is equally important.
The food you consume during pregnancy affects your energy and well-being, as well as the health of the baby. So, it is essential that the type of food that you consume be high in nutrients. Vegetables rich in vitamins, minerals and fibre are an essential addition to a pregnancy diet. In addition, they ensure healthy weight during pregnancy.
Delicious Vegetable Soup Recipe
This soup is nutritious and a great dish to have in-between meals. You can even add your choice of vegetables depending on the flavours you’re craving.
Ingredients
1 onion (sliced)
1 carrot (sliced)
1 sweet potato (sliced)
1 cup of french beans
1 beetroot (sliced)
1/2 cup of broccoli (cut into small florets)
1/2 cup of green peas
1 tomato (sliced)
2 tablespoons of butter
parsley(to garnish)
salt (to taste)
pepper (to taste)
How to Make
1. Thoroughly wash all the vegetables and cut them as required. Try and ensure all the vegetables are cut to the same size so they cook at approximately the same time.
2. Heat the butter in a pressure cooker, add all the vegetables and saute for two to three minutes.
3. Add 5 cups of water, along with the salt and gently stir.
4. Close the lid and pressure cook for one whistle.
5. Allow the steam to escape and open the lid.
6. Pour into a bowl, garnish with pepper and parsley, and serve.
Also Read:
Fruits to Eat during Pregnancy
Healthy Snacks for Pregnant Women Read more
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ससुराल में पहला दिन और रस्मों की कुछ खट्टी-मीठी यादों का सफर
जी हाँ दोस्तों, आज बहुत दिनों के बाद इस मंच पर यह लेख लिख रही हूँ, आशा है आज आप अवश्य ही पसंद करेंगे ।
“शीर्षक पढ़कर ही मुझे एक परीक्षा का अहसास हुआ” और शायद शादी के बाद हर बहू के लिए एक परीक्षा से कम नहीं होता है।
मुझे लगता है कि वर्तमान में ज़माना बदल गया है और इस बदलते हुए ज़माने की सोच ने हर लड़के और लड़की को शादी से पूर्व मिलने, एक दूसरे से व्यक्तिगत रूप से बात करने की छूट देना शुरू कर दी है, जो काफी तारीफे काबिल है। यह वैसे देखा जाए, तो सही भी है, आखिरकार पति-पत्नी बनना ही है, साथ में जिंदगी बिताना ही है, "उम्रभर के लिए तो जी हाँ दोस्तों पहले से जब जान-पहचान रहेगी", तो नई-नवेली बहू को ससुराल में पहले दिन कदम रखते ही किसी भी प्रकार की झिझक नहीं होगी, "जैसे कि मुझे हुई थी"। मैं जब ससुराल आई थी, बहुत ही सहमी-सहमी सी आई थी और परिवार में सबका स्वभाव समझने में भी समय लग गया था। मैं ठहरी कामकाजी, तो घर और कार्यालय के बीच में तारतम्य बैठाना भी ज़रूरी था क्योंकि "सभी के सहयोग से ही तो ग्रहस्थी चलती है न"।
मन ही मन सोच रही थी कि अभी तो परम्परागत शादी की रस्मों से कहीं निजात पाई थी, कि ससुराल में आकर दूसरी रस्में शुरू हो गई थी। इन्ही रस्मों के दौरान एक रस्म होती है, जिसमें दुल्हा-दुल्हन को छलनी सिर के ऊपर रखकर नहलाया जाता है और फिर दूसरी रस्में होती हैं । मैं एकदम नई-नई इस घर में आई थी, ज़्यादा जानती नहीं थी किसी को और ना ही स्वभाव पहचानती थी । "सास-ससुर, शादी-शुदा ननंद, बीच वाले देवर-देवरानी और एक छोटा देवर, जिसकी शादी होनी थी, इन सबके बीच मेरे पति सबसे बड़े बेटे और मैं घर की बड़ी बहू"। ननंद से मेरी मुलाकात पहली बार होने के कारण बात करने में भी झिझक होती थी, ऊपर से उम्र और ओहदे में बड़ी थी।
आप यह सोच रहे होंगे कि मैं यह सब क्यों बता कर रही हूँ, क्योंकि हर नई-नवेली बहू अपने ससुराल में कदम रखते ही थोड़ी सहमी-सहमी ही रहती है और मन में संकोच रहता है कि अपना निर्वाह यहॉं हो पाएगा या नहीं, मेरा स्वभाव घर के सदस्य समझ पाएंगे या नहीं । "मेरा सोचना है कि हर बहू का हाल ऐसा ही होता होगा, जैसा कि मेरा हुआ था" । इन सब रस्मों के बीच आफत यह होती है कि अपनी पेटी में से ज़रूरत का सामान निकालकर देगा कौन भला? "इसलिए यदि शादी से पहले बहू की घर के सदस्यों से जान-पहचान रहे तो शायद यह परेशानी नहीं होगी" । वो तो "इनकी ममेरी बहन यानि मेरी ननंद से मेरी अच्छी पहचान हो गई थी" सो उसने मेरी ससुराल में काफी सहायता कर दी थी।
शादी के बाद हमारे यहाँ मायके और ससुराल में सत्यनारायण की पूजा बहुत ही अहम् मानी जाती है । जब ससुराल में पूजा संपन्न हुई, घर में पधारे हुए सभी मेहमानों को केले के पत्तल पर खाना परोसा गया, "साथ ही सास द्वारा मुझे भी आदेशित किया गया" कि मैं भी जो मीठे व्यंजन बने हैं, उन्हें घर आए मेहमानों को आग्रह के साथ परोसूं, तो साहब शुरू हो गई यहाँ से "शादी के बाद बड़ी बहू के नाम से मेरी जीवन-यात्रा" । एक बात यहाँ विशेष हुई कि मेरा शुरू से स्वभाव रहा है कि कहीं भी नई जगह पर जाती हूँ तो सब अच्छी तरह जाँच परख लेती हूँ, नौकरी जो करती थी तो आदत थी । मैने देखा नंदोई जी को पालक की सब्जी पर तेल की बघार पिसी लाल मिर्च डालकर ऊपर से डाली गई, फिर समझ में आया कि ससुराल में सभी तीखा-चटपटा खाना पसंद करते हैं । "मैने यह पहली बार ही देखा, फिर जब मायके में पूजा हुई और नंदोई जी की फरमाईश पर वही पालक की सब्जी मेरी मॉं ने बनवाई, तो खाना परोसते वक्त मैने अपने परीक्षण के अनुसार मॉं को चुपचाप ही बताया वही बघार बनाने के लिए और सब्जी पर परोसने के लिए तो सभी मेहमान मेरी तारीफ करने लगे कि आते ही बहू ने सब समझ लिया है, आपका घर-संसार अच्छा ही चलेगा । "वो दिन एक यादगार बन गया और आज भी सब याद करते हैंं "।
Disclaimer: The views, opinions and positions (including content in any form) expressed within this post are those of the author alone. The accuracy, completeness and validity of any statements made within this article are not guaranteed. We accept no liability for any errors, omissions or representations. The responsibility for intellectual property rights of this content rests with the author and any liability with regards to infringement of intellectual property rights remains with him/her. Read more
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Cashew Nut Cookies
The cashew nut cookies could be both yours ad your little one's favourite. Cashew nuts are packed with copper, selenium and other essential minerals that are often over-looked. These cookies can be bakes and be stored for well over a fortnight. Hunger pangs no more!
Serves
Preparation Time
Cooking Time
22 People
10 - 15 Minutes
10 - 15 Minutes
Ingredients
1 cup all-purpose flour
100 g butter, soft
½ cup powdered sugar
¼ cup chopped roasted cashews, divided
3 tbsp raisins
1 tsp baking powder
A pinch of baking soda
2 cardamom pods, powdered
1-2 tsp milk, if needed
Method
Step 1
In a large bowl, sieve all-purpose flour, powdered sugar, baking powder and baking soda.
Step 2
Add half of the cashews, raisins, powdered cardamom. Whisk the flour mixture and add the soft butter.
Step 3
Using your hands bring the dough together. If needed add a teaspoon of milk.
Step 4
Make 20-22 equal sized, smooth balls of the dough. Preheat the oven at 180 C and grease a cookie baking tray.
Step 5
Place the cookie dough balls on the tray and flat them a bit. Stick some chopped cashew nuts on their top.
Step 6
Bake them in the preheated oven, for 12 to 15 minutes. When the edges start to brown the top looks light golden it is done.
Step 7
Let them cool down to room temperature before storing in an airtight container.
Step 8
Pack 2-3 cookies in your kid’s lunch box along with some chutney sandwich bites and a strawberry smoothie.
Nutritional Information
Calories
211 K cal
Proteins
2.5 g
Fats
12.3 g
Carbohydrates
23.2 g
Cholesterol
27 mg
Sodium
74 mg
Potassium
134 mg
Read more
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जिंदगी की प्रताड़ना से बाहर निकलना आवश्यक है (महिला दिवस पर विशेष "कविता")
सारांश: हे नारी ज़िंदगी की हर प्रताड़ना को अंदर से निकाल
तु बाहर निकल स्वच्छंद बना अपनी पहचान,
एक मिसाल कायम कर बन परिवार व देश की ढाल।।
जिंदगी की प्रताड़ना से बाहर निकल
1. हे आज की नारी, है सब पर भारी,
तु बाहर निकलने की कोशिश तो कर।
जिंदगी की दास्तांभरी प्रताड़ना को तोड़कर,
होम-मेकर कहते तुझे, उसी परिभाषा को करना है सच ।
2. हाँ नारी तुझे बनना है, अब मजबूत नारी,
बेटी के लिए करना होगा, अनूठा स्थापित आदर्श।
बेटे को देना होगा, तुझे सही ज्ञान,
तभी तो वह देगा, अपनी जीवन संगिनी को सम्मान ।
3. मानव सभ्यता के लिए, उपहास से कम नहीं तुम,
प्रकृति के हर मनमोहक, रंगरूप में समायी हो तुम।
नवसृजन की क्षमता तुझमें, पालनहार हो तुम,
आर्थिक कल्याण की हो लक्ष्मी, सर्वोच्च भूमिका हो तुम,
हाथों में नैसर्गिक जादू है तेरे स्वाद की अन्नपूर्णा हो तुम।
4. दूसरे के लिए दुआ मांगने में, आगे रहती सदा,
हर स्थिति से निपटते, जीवित रहने की अदा।
नारी के मायने बताती सबको, आए कोई विपदा
रिश्तों को देती सही दिशा, खाली मकान को बनाती घर,
तभी तो प्रेममूर्ति बन, सबके दिलों में रहे सदैव जिंदा,
5. जीवन की तु ही तो है, बेहतर सलाहकार
बना रही अलग पहचान, छायी है फूलों की बहार
सही प्रबंधन, धैर्य का सागर, पढ़ लेती चेहरे का भाव,
अंदरूनी कमजोरियों को कर दूर, हर क्षेत्र में तेरा
कर्मशील रख-रखाव।
6. हे नारी, फिर तुम, क्यों होती हो प्रताड़ित,
कर अपने को सशक्त, बना अपनी अलग पहचान।
कर धारण हृदय में, सशक्त ज्ञान रूपी अस्त्र,
बढ़ा आत्मबल, संवार भीतरी दीवार।
अपने हृदय के, ब्रम्हांड की लौ को जला,
अब न बन तु अबला, जब निहित है, तुझमें ज्वाला।
7. प्रेमरूपी दिपक से अपने, अलौकिक शक्ति को कर सर्वत्र उजागर,
क्योंकि तु ही तो है, जीवन की हर साधना ।
पिछले इतिहास को छोड़, कर उज्जवल भविष्य की कामना,
तभी तो तेरे जीने का, मकसद होगा पूरा,
होगी पूजारूपी, तेरी सफल आराधना ।
Disclaimer: The views, opinions and positions (including content in any form) expressed within this post are those of the author alone. The accuracy, completeness and validity of any statements made within this article are not guaranteed. We accept no liability for any errors, omissions or representations. The responsibility for intellectual property rights of this content rests with the author and any liability with regards to infringement of intellectual property rights remains with him/her. Read more
Dr Ghouse has added a new answer
Expecting Mom due in 8 months
13 hours ago
Q. my last period coms on 5 April.. now I am pregnant but having light cramp pain in utres and lite spotting that comes on wipeing from tissue .. what to do
Dr Ghouse
Paediatrician
13 hours ago
A. get the ultrasound testing ok. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Ghouse has added a new answer
Expecting Mom due in 4 months
12 hours ago
Q. Eaten ajinomoto food by mistake 2 time
Dr Ghouse
Paediatrician
12 hours ago
A. okay already had it it's ok. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Sameer awadhiya has added a new answer
Mom of a Newborn child
12 hours ago
Q. My 2month old baby is doing green poop from last 10-15 days. Baby is formula fed
Dr Sameer awadhiya
Paediatrician
11 hours ago
A. Green colour Motion is normally seen in babies and mostly it may be dvue to less feeding or formula milk feeding babies.
If it is associated with mucous and foul smell inf motion than there could be some infection.
Dr Ghouse has added a new answer
Mom of a Newborn child
12 hours ago
Q. My 2 month old baby has started breastfeeding now earlier baby was on formula Now i dont know when is baby full. How to schedule breastfeeding and formula both?
Dr Ghouse
Paediatrician
12 hours ago
A. if the baby is sleeping after breastfeeding and passing urine adequately nothing to worry. if there is no relief it is better you see your doctor for proper examination particularly physical examination if there is need for doing investigations to find out the problem and treatment ok
Dr Disha Patel has added a new answer
Expecting Mom due in 2 months
12 hours ago
Q. I'm 8 months old pregnant,can I eat Jack fruit?
Dr Disha Patel
Ayurvedic Physician
12 hours ago
A. you can eat it in moderate amount.
do eat protien rich food during last trimister.
dtink lots of fluids.
tajlk e care n all the very best.
Nidhi pant has added a new answer
Expecting Mom due in 2 months
10 hours ago
Q. I'm in my 28th week of pregnancy and from past 2 days I felt movement of Baby a little low is it normal??
Nidhi pant
Guardian of 2 children
9 hours ago
A. eat sweet things and plz consult your gynae
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