Here is the Complete Guide of Healthy Diet during Pregnancy
The most important thing that you can do during your pregnancy is to eat healthily. As your pregnancy proceeds, a good diet will help your body to manage the increased demands of your body. The aim is to find the right balance between eating enough nutrition to assist your fetus growth while also maintaining a healthy weight. It's essential to consume a variety of foods throughout the day to ensure that you and your baby get the nutrients they require. Here are some healthy food groups to consider, as well as some food groups to avoid that may help you to plan a healthy pregnancy diet.
Foods to Eat during Pregnancy
Fruit and vegetables
The essential principles of good nutrition include eating plenty of fruits, vegetables, whole grains, lean protein, and healthy fats. A few nutrients in a pregnant woman's diet, however, demand special care. Important nutrients for a healthy pregnancy can be found in fruits and vegetables, particularly Vitamin C and Folic Acid. Vitamin C, which may be found in fruits like oranges, grapefruits, and honeydew, as well as vegetables like broccoli, tomatoes, and Brussels sprouts, is required for pregnant women. 0.4 mg of folic acid per day is indicated to prevent neural tube abnormalities. Dark green leafy vegetables are an excellent source of folic acid (other sources of folic acid include legumes, such as black or lima beans, black-eyed peas, and veal). Every day, you should consume 2-4 servings of fruit and 4 or more servings of vegetables.
Starchy foods (Carbohydrates)
Starchy meals are a good source of vitamins and fiber. The important carbohydrates found in bread and grains are the body's main source of energy throughout pregnancy. Iron, B vitamins, fiber, and even some protein are all key elements found in whole grain and fortified products. The appropriate amount of folic acid can be obtained from fortified bread and cereal. You should have 6-11 servings (6-11 Oz) of bread/grains every day, depending on your weight and dietary demands.
Protein-rich foods help in the development of the newborn. Every day, consume some protein. Select lean meats, remove the skin from birds and cook with minimal fat. Make sure the meat isn't pink and that the liquids aren't pink. Meat (but not liver), fish (but not high-mercury fish like shark/flake, marlin, or broadbill/swordfish), poultry, eggs, beans, legumes/beans, and nuts are all good sources of protein.
A pregnancy requires at least 1000 mg of calcium every day. Calcium is required for the formation of strong teeth and bones, as well as normal blood coagulation, muscle, and nerve function. As your developing baby needs a lot of calcium, if you don't get enough from your diet, your body will take calcium from your bones (which can lead to future problems, such as osteoporosis). Milk, cheese, yogurt, cream soups, and puddings are all good sources of calcium. Green vegetables, fish, beans, and dried peas all contain some calcium. At least 4 servings of dairy products should be consumed each day.
Food to be Avoid during Pregnancy
- Mercury in certain types of fish should be avoided such as shark, swordfish, and marlin.
- Meat that is uncooked or partially cooked should be avoided; it should be fully cooked. Uncooked shellfish may be contaminated with germs or viruses, resulting in food poisoning. Bacteria and viruses can potentially pass through the placenta and cause harm to the infant.
- Raw eggs, as well as any meals containing raw or partially cooked eggs. To avoid salmonella illness, eggs must be thoroughly boiled.
- Ready-to-eat foods that are uncooked or undercooked – ready-to-eat meals must be fully cooked until they are sizzling hot. Listeriosis, as well as infection from other bacteria, is a possibility.
- Pate — any kind of pate, whether vegetable or meat-based – poses a listeria infection risk.
- Blue-veined cheese, Brie, and Camembert are examples of soft mold-ripened cheese. Listeria infection is a possibility. Listeria is a type of bacteria that can cause infections in pregnant women and their kids that can be fatal.
- Cakes, biscuits, cookies, chips, and candy are examples of empty-calorie foods that should be avoided. Many of these foods are heavy in sugar and fat, have little nutritional value, and can undermine a pregnant woman's efforts to maintain a healthy weight.
Importance of Prenatal Vitamins:
Your food may provide you the majority of the vitamins and nutrients you need throughout pregnancy, daily prenatal vitamins support your body and helps in filling the gaps if you couldn’t obtain enough vital nutrients unknowingly. If possible, prenatal vitamins should be given up to three months before conception. A prenatal vitamin or any other supplement can only be used to enhance a balanced pregnant diet. If you're not sure which supplement is right for you, talk to your doctor.
Learn here more about the importance of healthy vitamins, supplements, and nutrition.