Eating healthy and nutritious food for proper nourishment of both the mother and her baby is important during pregnancy. Your 18 weeks pregnant food diet should include foods enriched in proteins, calcium, iron, vitamin D and vitamin B12.
Protein is an important nutrient, which can be easily obtained from non-vegetarian food, but even vegetarians can get their quota of protein, by choosing the right foods.
- Legumes: These plants are rich in protein and you can get it from green peas, chickpeas, soybeans, kidney, navy, black and pinto beans, peanuts as well as peanut butter.
- Whole grains: Whole wheat, whole-grain cereals, brown rice, pasta, millet, barley, bulgur, couscous (ditto), oats, corn tortillas and whole-grain breads are good protein sources.
- Seeds and Nuts: You should have walnuts, almonds, pistachios, cashews, Brazil nuts, pine nuts, pumpkin seeds and sunflower seeds.
- Soy: Nutritious and delicious soy products like soybeans, soy chips, tofu, soy “meats”, and “dairy” soy foods are great protein sources.
Dairy products are rich sources of calcium, but you can get calcium from other sources as well. Orange juice fortified with calcium and other fruit juices as good sources of calcium, as milk. Green leafy vegetables, almonds, sesame seeds, fortified soy products, calcium concentrated tempeh and tofu are calcium rich products.
It can be obtained from red meat, chicken and poultry. Vegans need to put extra effort in pumping up iron supply. Foods such as spinach, soy products, beans, oat bran, pumpkin seeds, barley, dried fruits and seaweed should be taken.
Vitamin B12 is necessary for fetal development and red blood cell formation. It is found in animal products and fortified soy milk, nutritional yeast and fortified cereals.
Milk is an excellent source of vitamin D. If you don’t like milk, you need to spend few minutes in the sun every day, to get your supply. Supplements and fortified breads and cereals can provide you with vitamin D.