Pregnancy is one of the most nutritionally demanding times in a woman’s life. Although it’s a normal physiological process, it is a time when the nutritional needs of the mother & the foetus are to be met through careful food choices.
Click here to Consult The Best Pregnancy Doctors in Noida
A pregnant woman needs to ensure that her diet provides enough nutrients and energy for her baby to develop and grow properly and also to make sure that her body is healthy enough to deal with the changes that are occurring.
Do you want to know the "Estimated date of when your baby is due?" Check out Cloudnine's Pregnancy Due Date Calculator now!
You Should Also Read: Importance of Zinc in your Pregnancy Diet
For a healthy pregnancy, the mother's diet needs to be balanced and nutritious - this involves the right balance of:
A pregnant woman’s diet may be impacted by ethical beliefs, religious requirements or health. However, this does not mean she should eat for two, i.e. her calorie consumption does not double, and it just goes up.
Foods to be included & excluded during pregnancy
Foods to INCLUDE :
Walnuts/Almonds- As a source of good fat, DHA and Omega 3 fatty acid
Green leafy vegetables-Includes vitamins like A, K, folate-Potent source of iron, a crucial nutrient
Yogurt-Has more calcium than milk & a good source of protein. Yogurt is also rich probiotics which help to increase gut microbial
Nuts-Full of important minerals makes them a filling on-the-go snack
Fluids/Water-Build new cells, deliver nutrients, flush toxins, relieves constipation. Helps to increase the metabolism as well
Whole Grains- Good source of folic acid and Fiber, keeps a watch on weight
Milk & milk products- Calcium- For strong bones, teeth, normal blood clotting, muscle & nerve function.
Beans/Sprouts- A good source of protein. Also a good source of Vitamin B1 (Thiamin)
Lean Meat- A high protein food, excellent option for iron
Foods to EXCLUDE:
Caffeine -Tea, Coffee, Aerated beverages-may lead to miscarriage or severe growth retardation
Sea Food-Tuna, Mackerel, Sear fish-mercury present in them is neurotoxic & might impede the foetal brain.
Unpasteurized dairy foods- Soft cheese/Feta cheese-Highly prone to bacterial infections like listeriosis, toxoplasmosis
Alcohol- To be avoided in any amount as it puts the foetus at risk for foetal alcohol spectrum disorder and associated developmental problems.
Raw/Undercooked/Runny eggs- Salmonella poisoning causing vomiting & diarrhoea leading to early labour & dehydration.
Liver- Contains dangerously high amounts of vit-A linked to higher birth defects in the foetus.
Processed /Raw Meat- Cold cuts & Hot dogs-causes foodborne illness-listeriosis
Unpasteurized Milk- Carries a host of bacteria like Campylobacter, E. coli, Listeria, or Salmonella.
Sushi & Oysters- Have a higher risk of listeria contamination
So, a healthy & well-balanced diet proves to be beneficial for a lifetime. Happy Pregnancy!
Click here to Book an Appointment with the Best Pregnancy Doctor Near
You Must Read: Why you should Add Omega 3 Fatty Acid in Your Pregnancy Diet
The foods to completely avoid are raw or undercooked foods like meat, seafood, poultry, raw or runny eggs, raw sprouts, Sushi and Sashimi as they harbour bacteria and parasites. Fish like mackerel, shark, and swordfish should be avoided as they contain high levels of mercury. Alcohol should also be avoided entirely during pregnancy.
"There is no scientific evidence that suggests that eating certain kinds of foods will help you avoid pregnancy. "
Street food from roadside vendors may not be clean and hygienic. Dishes with precut or raw fruits and vegetables can cause bacterial infections. Chutneys, pickles, raitas, curds, lettuce, raw onions, tomatoes, cucumber and raw cabbage should be avoided when eating out. Undercooked eggs, meat, fish, cheese, poultry, fast food and food with flavour enhancers and additives should be avoided when eating out.
Unripe papaya can cause miscarriage and uterine contractions. Pineapple, especially in the latter part of pregnancy, can trigger contractions. Grapes in the last stages of pregnancy may increase body heat and lead to complications. Excessive consumption of watermelon may lead to frequent urination and dehydration.
