After a woman is aware of her pregnancy, her eating habits become healthier and better. This is logical and sensible as it is of utmost importance that you maintain a healthy diet when you are pregnant. During pregnancy, your body craves for those additional minerals, vitamins and other essential nutrients that enhance the healthy growth of your baby. By following a healthy diet, you ensure that all the nutrient needs of your baby are successfully met as well as ensuring your own health is perfect.
To meet those regular pangs of hunger in between meals, healthy snacks are recommended for pregnant moms. Dry fruits and nuts are one of the best snack options for you during this stage and are perfectly safe to consume during pregnancy because they offer numerous health benefits for both mom and baby. Let’s check out what they are.
Benefits of Eating Dry Fruits and Nuts While Pregnant
Dry fruits and nuts are a rich source of calcium, magnesium, potassium, zinc, and selenium. They are also high in antioxidants and are great to remove those occasional bouts of hunger making them a perfect snack during pregnancy. They also check constipation as they are rich in dietary fibre. Dry fruits like dried figs, dates and nuts are rich in iron that is so important for a healthy pregnancy. Your daily requirement of iron during pregnancy can be met by consuming these dry fruits. Vitamin A which is needed for the development of baby’s teeth and bones is also provided by dry fruits.
Vitamin E in dry fruits and nuts help develop the cells and lungs in the baby. This vitamin can also regulate your blood sugar and helps your baby from developing asthma and wheezing. The potassium present in dry fruits and nuts helps regulate blood pressure and boosts muscle control. Dry fruits and nuts also contain magnesium that is vital for the development of baby’s nerves and bones. You can easily digest the natural sugar that is present in dry fruits which gives your body that much needed energy during pregnancy. Prunes and dates are renowned for making the muscles of the uterus strong that enables a smoother delivery and also reduces the chances of bleeding after delivery.
Tips to Consume Dry Fruits and Nuts during Pregnancy
Although they are healthy, keep in mind these important things while consumption of dry fruits and nuts when pregnant.
- Choose sun-dried fruits instead of those that are processed in a plant. This is to avoid a toxin known as acrylamide that is found in food heated for a long period. This can have adverse effects on the nervous system and fertility.
- Check for added sugar in the dried fruits that you purchase. Dry fruits have a certain amount of natural sugars but avoid the brands that have added sugar.
- Avoid the packaged dry fruits and nuts which have added preservatives in them because they might have sulphur dioxide that can cause allergic reactions or respiratory issues.
- These dry fruits are subjected to a drying process that can result in an increase of calories during consumption. So regulate consumption to regulate your calorie intake.
- Purchase organic and preservative-free dry fruits from reputed sellers and buy only the amount that you can consume in a month and not more than that. In case you have to buy from a local vendor, check for dirt, bugs and mould. Taste a piece before buying in bulk.
- Storing dry fruits properly is important. Store them in a clean and dry container and keep them in the refrigerator for better preservation.
How Much Dry Fruits and Nuts Should You Eat in a Day?
Dry fruits have a lot more calories than fresh fruits. There are some nuts that are also high in calories. So, watch out for those calories and keep an eye on what you eat during pregnancy. Do not eat more than 100 grams of dry fruits and nuts in a day when you are pregnant. For example, you can have four to seven pieces of almonds, about four halves of walnuts, two dates, and about eight pistachios at one time.
Can dry fruits and nuts be given to new-borns?
Yes, dried or dry fruits are safe to offer to babies and infants but only after they turn 1 year old. They can offer kids tons of nutrients. Soak them in milk or water for best results.
Was this article fruitful and helpful for you? Do write to us and tell us when you started taking dry fruits and nuts during your pregnancy and how they helped you. Also feel free to share your pregnancy experiences with us. We would love to hear from you mommies! Because Moms know best!
Frequently Asked Questions
Which dry fruits are good for a pregnant lady?
A handful of dried apricots contain around 10% of your daily iron needs. Apricots also contain vital vitamins and minerals such as folic acid, potassium, calcium and magnesium which keep you healthy during pregnancy.
What nuts should be avoided during pregnancy?
While there are no specific nuts to avoid during pregnancy (unless you are allergic of course) they are something that experts suggest we eat in moderation rather than getting through a jumbo bag of roasted peanuts every day.
What happens if you eat too much dry fruits?
Eating a lot of fructose may have negative health effects. This includes increased risk of weight gain, type 2 diabetes, and heart disease. A small 1-ounce portion of raisins contains 84 calories, almost exclusively from sugar.
Which dry fruit is good for dieting?
You must have these dried fruits for quick weight loss and better metabolism. These are super healthy, nutritious and good for overall health.
- Dried apricots
Disclaimer: Always consult your physician/paediatrician before beginning any program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate program for you and your child.