Pregnancy Diet Tips

Pregnancy can prove to be a happy period of duration for women. And it is totally natural to be confused understanding your body’s demands during this time. When it’s your first time, it gets all the more perplexing. When it comes to pregnancy, each and everyone of our relative seems to have a tip or two. It is very important to only pay heed to advises from trustworthy sources. Maintaining a balanced diet that’s rich in vitamins and minerals is the best way to support a growing baby. Healthy breakfasts are a must too; ensure that it is a good mix of protein, vitamins and fibre. Folate is a B-group vitamin essential for the healthy development of the foetus in early stage of pregnancy.

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The diet they should follow

Pregnant woman need not make any sudden changes to her diet in the first 3 months. From the next 3 months onwards, an additional intake of 350 calories is recommended. Nutrient rich foods like whole grains and millets are good to be included in small quantities around this time; leafy greens vegetables and antioxidant rich fruits are also a must. Pregnant women should stay away from junk and oily food. Junk and oily foods are concentrated sources of unhealthy fat, which may cause gastric problems and nausea.

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What to eat during pregnancy ?

Furthermore, pregnant women need should be careful of the nutrients they are taking. It is important to load up on nutrients and micro-nutrients during pregnancy like calcium and iron for strength and energy. Also consuming Vitamin D rich foods for bone health. Proteins including lentils and eggs, fibre from complex grains such as ragi, jowar and amaranth are also required. It is also essential to nourish yourself with healthy fats such as nuts and seeds. Loading up on fruits and veggies is important to intake micro-nutrients. Always keep yourself hydrated, be it with water, coconut water.

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Pregnancy Diet Tips – Do’s During Pregnancy

1. Have frequent and small portions in meals. Make sure your small meals are filled with adequate nutrients.
2. Eat fibre-rich diet like whole cereals, pulses, fruits and vegetables to avoid constipation.
3. Consume extra protein and calcium-rich foods like dairy products, legumes, egg, sweet potato etc.
4. Drink plenty of water to wash away the toxins and prevent urinary tract infections.

Pregnancy Diet Tips – Don’ts During Pregnancy

1. Don’t eat foods that are high on fats/sugar/salt/oil.
2. Avoid alcohol and lots of caffeine.
3. High mercury fish, under cooked meat, raw sprouts and raw eggs should be avoided.
4. Avoid unpasteurized milk, cheese and fruit juice.

Even after birth, a mother’s diet is equally important. A good nutritional diet helps a mother in her body recovery phase and gives her the energy she needs to take care of her baby. To ensure that the baby is well nourished, it is important for the mother to drink an ample amount of fluids and eat a balanced normal diet.

Lean meat, lentils, amaranth, brown rice and whole grains are some foods that pregnant women are often advised to include in their diet. However, every mother’s body is different. If something is not suiting you or is causing even a minor discomfort, you must consult your gynecologist.

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