Beat the Heat: Summer Diet Tips for Pregnant Women

Summer can be a challenging time of year for pregnant women as the heat can lead to dehydration and other health issues. It is important for expectant mothers to eat healthy during this time to keep themselves and their baby healthy. In this article, we discuss some important summer diet tips for pregnant women.

A pregnant woman needs to focus on both her own health and the growth of her unborn child. Diet and nutrition play a key role in prenatal care. “Pregnant women should eat foods that are good for their physical and mental health as summer temperatures can soar,” says Rohit Shelatkar, fitness and nutrition expert. Aside from drinking plenty of water, here is a list of foods that the nutritionist should include in a pregnant woman’s diet this summer to keep her healthy.

Pregnant women need a moisturizing diet in the summer. Image courtesy Adobe Stock

Foods that should be on every pregnant woman’s menu this summer

1. Eggs

During pregnancy, protein is essential for fetal development, tissue growth and healing, and the production of antibodies for the immune system. They also support the baby’s skeletal and muscular growth and strengthen the bones. “Eggs are a fantastic source of protein, plus they’re widely available and easy to prepare. Choline, lutein, vitamins B12 and D, riboflavin, and folic acid are also abundant in eggs,” says Shelatkar.

2. Leafy greens

The nutritionist recommends that pregnant women eat lots of green leafy vegetables as they are full of vitamins C, E and K. Green vegetables are also a good source of fiber, which can help fight constipation during pregnancy. They can be eaten in a variety of ways, including salads, stews, curries and other dishes, and they’re also low in calories.

leafy greens for pregnancy
No more vitamin A deficiency with this bowl of greens! Image courtesy: Shutterstock

3. Whole Grains

To ensure that expectant mothers receive the necessary amount of carbohydrates, whole grains are recommended. Whole carbohydrates not only improve digestion but also support healthy blood sugar levels. All of these foods are excellent sources of vitamin B, minerals and fiber.

4. Nuts and seeds

“During pregnancy, monounsaturated and polyunsaturated lipids are extremely important. Good fats promote the growth of a baby’s brain and eyes, as well as the placenta and other tissues,” says Shelatkar. Good lipids are found in large amounts in nuts, seeds, and nut butters. Healthy lipids are found in abundance in foods like flaxseed, natural peanut butter, and olive oil.

5. Citrus fruits

Citrus fruits such as oranges or sweet limes are ideal for pregnant women with their rich reserves of vitamin C. They strengthen the immune system and give energy in the hot summer months and are therefore a must for pregnant women.

Citrus fruits for pregnant women
Citrus fruits keep pregnant women hydrated in the summer! Image courtesy: Shutterstock

6. Zucchini

This vegetable is always recommended for pregnant women as it is a good source of folic acid, potassium and C, all of which are vital for prenatal health. It’s also a high-water vegetable and can help with hydration during the summer months.

7. Seafood

Fish can be a fantastic source of protein, iron and zinc for people who aren’t vegetarians. Fish is rich in minerals that are essential for the growth and development of a fetus. Fish rich in omega-3 fatty acids, including docosahexaenoic acid (DHA), which is responsible for promoting brain growth in a child, include salmon, trout and tuna.

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