Pregnancy does have its myths about eating more nutritional foods in your meal plan. Knowing healthy food ensures you pick the healthy food from processed ones to eat to achieve a healthy diet. Food cravings are high during pregnancy. You may have high expectations to have your favourite dishes.
Split your favourite foods into good and bad food to balance your healthy diet. This article will explain how you can add chicken to your healthy diet during pregnancy.
Can You Eat Chicken During Pregnancy?
Yes. You can eat chicken during pregnancy. But make sure you prepare it with the utmost attention and care. Hygiene and nutritional facts are essential to consider before consuming.
Avoid artificial colours, taste enhancers, and more oil in your food. Consuming the right amount of food at the right time is crucial to having a balanced and healthy diet. If you are not able to eat a whole plate at one time, then split your portions into small. This tip can help you to intake your sufficient food.
How Chicken Promotes a Healthy Pregnancy?
Eating chicken while pregnant is a wonderful way of suppressing your pregnancy hunger. Indian women like eating spicy food like chicken briyani due to its aroma and pungent flavors. But if prepared at home, nothing to be feared. You can enjoy every morsel of your biryani.
It is an easily digestible and healthy food for pregnant women. Some of them might enjoy having chicken soup, and others prefer having meals with chicken curry. Having chicken keeps your belly full and happy for a long period of time. Women with morning sickness and nausea might simply adore having chicken foods.
Homemade chicken dishes provide a sense of warmth and comfort when consumed during pregnancy, leading to general well-being. It makes food safer and tastier with the right cooking, and hence nutrition during pregnancy can be enjoyed easily.
Nutritional Value of Chicken
Chicken is a healthy and wholesome food, rich in protein, necessary vitamins, and minerals. It is a flexible, easily absorbable, and energy-providing food appropriate for pregnant women.
| Nutrient | Amount ( 85g Chicken Breast) |
|---|---|
|
Calories
|
122 kcal
|
|
Protein
|
24g
|
|
Fat
|
3g
|
|
Carbohydrates
|
0g
|
|
Niacin (Vitamin B3)
|
51% of DV
|
|
Selenium
|
36% of DV
|
|
Phosphorus
|
17% of DV
|
|
Vitamin B6
|
16% of DV
|
|
Vitamin B12
|
10% of DV
|
|
Riboflavin (Vitamin B2)
|
9% of DV
|
|
Zinc
|
7% of DV
|
|
Thiamine (Vitamin B1)
|
6% of DV
|
|
Potassium
|
5% of DV
|
|
Copper
|
4% of DV |
Safe Ways to Add Chicken to Your Meals
When introducing chicken into your diet, always handle, prepare, and store it safely to avoid health hazards. Proper hygiene and careful preparation ensure a healthy and enjoyable meal.
Protein:
The best source that aids in the growth and development of the unborn baby. The cell and tissue development of the unborn baby can be supported by protein.
Iron:
Iron deficiency is commonly found in Indian pregnant women. Iron is an important nutrient that prevents blood disorders and raises the oxygen level in the blood.
Vitamins & Minerals
Key minerals and vitamins involved in the formation of the baby’s organs, immune system, and eyes are zinc, vitamin B12, and vitamin A, all of which are present in chicken.
Low Fat:
Chicken is best for pregnant women who would want to balance a healthy weight, as it is lean meat.
Things to Keep in Mind While Consuming Chicken
1. Check The Chicken Before Eating
- Consume thoroughly cooked chicken to avoid sicknesses such as salmonella. Undercooked or raw chicken may harm the mother and the unborn baby.
2. Hormones:
- Growth hormones are given to some hens. Even if they are not harmful, safer options would be to opt for organic or free-range chicken.
3. Sodium Level:
- Processed chicken, like nuggets or sausages, tends to have a lot of salt. The reduction of these food items is suggested as excessive intake of salt may increase blood pressure.
- A healthy inclusion in the pregnant woman’s diet is chicken. If you consume it modestly and in the right form, it will give you more beneficial things. Based on your preference and health condition, consume chicken after consulting with a doctor.
How to Properly Prepare and Cook Chicken to Avoid Health Risks
Chicken is simple to cook, filling, and an excellent inclusion in an equilibrated pregnancy diet if prepared properly. Observe some easy-to-follow tips to prevent health hazards while cooking chicken, as described below:
1. Purchase fresh, clean chicken.
- Buy fresh chicken instead of frozen or ready-to-eat meat. Bought some chicken from a good shop or butcher.
- Country chicken is best to eat when you are pregnant.
- Make sure it’s fresh; don’t smell something awful, and it should not be slimy.
2. Clean Chicken Thoroughly
- Wash your chicken under running water instead of keeping them soaked in a vessel for a long time. Soaking may allow room for bacteria to form.
- Use turmeric powder and rock salt while washing the chicken to get away the raw smell and bacteria. Clean all surfaces and utensils thoroughly after cooking chicken.
3. Apply the Correct Temperature to Cook Chicken
- Cook the chicken at high heat to destroy salmonella and other bacteria. You come to know it is cooked when the inside is white and the juices are clear.
- Apply a food thermometer to check if the chicken is cooked at 75°C (165°F). If it is, then it is safe to eat and ready to serve.
More Benefits of Eating Chicken While Pregnant
Being rich in protein and important vitamins and minerals, chicken is a healthy and wholesome diet. It is a versatile food, easily digested, and energising that is safe for expectant mothers.
| Benefits of Chicken | Why It’s Important |
|---|---|
|
Supports Baby’s Growth
|
Provides essential nutrients for healthy fetal development.
|
|
Low in Fat
|
A healthy protein option with minimal fat content.
|
|
High in Protein
|
100g of chicken meets 50% of a pregnant woman’s daily protein needs.
|
|
Rich in Omega-3 & Omega-6
|
Supports heart health and reduces bad cholesterol.
|
|
Good Source of Choline
|
Aids in brain and memory function in newborns.
|
|
Contains Folate
|
Helps prevent neural tube defects in babies.
|
|
High in Vitamin B3 (Niacin)
|
Supports brain development and keeps the brain healthy.
|
|
Provides Essential Amino Acids
|
Helps build and strengthen muscles.
|
|
Rich in Vitamins & Minerals
|
Contains vitamin A, E, selenium, and thiamine for overall health. |
|
Boosts Iron & Zinc Levels
|
Supports the formation of new cells and prevents anemia.
|
Conclusion
Nothing is harmful when you are taking food in moderate levels based on your health condition. Balancing the right choice food into your meal is the key for a healthy food diet.
At the time of pregnancy, if you consume unlimited amounts, then it is not only impacting you, but your unborn child is also impacted by this unhealthy diet. Attempt to include various ingredients on your food list to receive balanced nutrients that nurture your pregnancy.
Your modest, deliberate modifications in your eating plan could create pathways to long-term wellness for you and your unborn baby.
