Dry fruits offer energy, vitamins, minerals, dietary fiber, and several bioactive compounds. Therefore, moderate consumption of dry fruits in pregnancy is important for a baby’s overall health and well-being. Dry fruits are a combination of nuts and dried fruits. Nuts are naturally found dried inside a hard shell and protective husk (1). Dried fruits are dehydrated, dry, shrunk, and nutrient-dense fruits removed from water content. Moderate consumption of dry fruits in pregnancy is a part of a healthy and well-balanced diet. Read about the health benefits, side effects, precautions, and tips to add dry fruits to a pregnancy diet. Read on to know the possible health benefits and side effects of consuming dry fruits during pregnancy.
How Many Dry Fruits Can You Eat Daily?
Generally, half a cup of dried fruits and half an ounce of nuts (12 almonds, 24 pistachios, 7 walnut halves) a day are sufficient for most pregnant women (2) (3). However, each woman is different. Hence, the quantity of dry fruits you may consume each day during pregnancy depends on your daily total calorie intake and overall health condition. Consult a nutritionist or doctor to know how many dry fruits you can safely consume each day.
What Are The Health Benefits Of Dry Fruits During Pregnancy?
Nuts and dried fruits (with no added sugar) are energy-dense foods that contain various essential nutrients and bioactiveiXAn element or compound that has a biological effect. compounds, which may confer several health benefits to you and your unborn baby upon regular consumption. Dried fruits and nuts are energy- and nutrient-dense foods that can be a good snack choice for pregnant women to help satiate sweet cravings and hunger pangs.
Possible Side Effects Of Dry Fruits During Pregnancy
Dried fruits are high in fructose, a natural sugar. Also, several commercial dried fruits are infused with sugar water or juice to enhance their palatability. Evidence suggests that consuming these dried fruits can cause calorie excess, resulting in unwanted weight gain. Besides these, below are some other side effects that dry fruits may cause during pregnancy.
Precautions To Take When Consuming Dry Fruits During Pregnancy
Here are some precautions you should take while you add dry fruits as part of your pregnancy diet. Dry fruits are energy-dense. So practice portion control and eat dry fruits as guided by your nutritionist or doctor. Rather than eating the entire serving at a time, try dividing the portions throughout the day so that you can consume dry fruits as mini snacks.
Tips To Add Dry Fruits In Your Pregnancy Diet
Here are some ways you can add dry fruits to your diet.
Include whole or chopped, raw or dry-roasted nuts, such as almonds and cashews, mixed with dried fruits, such as prunes and figs, to your diet as a healthy snack to curb sweet cravings.
Add chopped, dry-roasted dry fruits to salads, desserts, such as puddings, shakes, and smoothies.
Make dry fruit powder and add it to milk, shakes, or smoothies. Alternatively, you can use the same powder to make granola bars or dry fruit balls for quick snacking.
Add chopped dry fruits while baking bread and biscuits to intensify their nutritional value.
