12 pregnancy foods you must have

Here is the list of pregnancy foods packed with plenty of nutrients for mommy-to-be and baby.

1. Green leafy vegetables

Leafy greens are rich in folic acid, iron (blood), vitamin A (eye-sight, skin and bone growth), potassium, fibre and calcium. Try to add spinach to your meal everyday.

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2. Vegetable and fruits

These are rich in nutrients like vitamins, folic acid, potassium and fibre. Fruits not only help in easy digestion but also help during morning sickness. You must add at least two variety of fruits and two of vegetables to your meal each day.

3. Fresh fruit juice

Fluid intake is absolute must during pregnancy. Apart from having lots of filtered water you must also add a glass or two of fresh juice to your diet. Citrus fruit juices (orange, grapefruit) are best source of Vitamin C.

4. Tender coconut water

Tender coconut water is a wonderful source of various nutrients, including calcium, magnesium, vitamin C, folate and a number of B vitamins. This helps in preventing fatigue and dehydration and also helps in digestion. Try to add one portion of coconut water each day.

5. Milk

Milk is full of calcium and is must to have during pregnancy. It is good for bone development of baby and also to keep mother healthy.

6. Cottage cheese (Paneer)/Tofu

Paneer is rich in calcium, proteins and Vitamin B. You can add 100-200 gms of paneer to your meal each day.

7. Curd/Yogurt

Yogurt is not only rich in calcium as milk, but also is a wonderful source of proteins, folic acid and Vitamin B. Butter milk (Chhachh/lassi) is also recommended.

8. Oats/Dalia

Wonderful source of fibres and proteins. Keeps your bowel movements under control. A must during pregnancy.

9. Daal (Lentils) -- whole, half and sprouted

Besides providing proteins and fibre, these are wonderful source of iron, folic acid, zinc and calcium. A bowl of daal each day is recommended. You also should add one bowl of sprout daal.

10. Nuts

These easy to carry snacks are rich in good fats, proteins, fibre, vitamins and minerals. You can munch them in between the meals.

11. Sweet potatoes

Sweet potatoes are full of nutritious fibre, vitamin B6, potassium (even more than bananas have!), vitamin C and iron, as well as copper and beta-carotene (needed by your body for iron absorbtion).

12. Eggs

Eggs are good source of protein that provides amino acids you and your baby need. They contain more than a dozen vitamins and minerals, including choline, which is good for baby's brain development. Be sure you don't eat raw/undercooked eggs.