Every pregnant woman wants her baby to be healthy and healthy at birth. To fulfil this desire, pregnant women often include many new things in their diet. But most women are those who do not know what to eat after pregnancy.
Actually, there are many misconceptions and myths related to what is eaten during pregnancy. Because of this, accurate information is often not accessible to pregnant women. They do not know what things they should eat during pregnancy and which are not.
This article of Momjunction is for all women who want to get the right information related to food and food during pregnancy. Not only this but with this article we are also giving a diet chart. By following this diet chart, a pregnant woman can take proper care of herself and her baby’s health.
What to eat during pregnancy?
If you are pregnant, make sure to include the following things in your diet:
1. Dairy Products
Since you are pregnant, you will need more protein and calcium for your own and your baby’s development. A pregnant woman between the ages of 19 and 50 needs 1,000mg of calcium daily. Therefore, you should include dairy products in your diet. Dairy products like curd, buttermilk, milk etc. are very beneficial for the development of the pregnant woman and the unborn child. Keep in mind that pregnant women should use pasteurized dairy products only.
2. Broccoli and green leafy vegetables
Pregnant women should include green leafy vegetables in their diet. Therefore, you should eat vegetables like spinach, cabbage, broccoli (a type of cabbage) etc. The iron present in spinach relieves anaemia during pregnancy.
3. Dried Nuts
Include dry fruits in your diet during pregnancy. Many types of vitamins, calories, fibre, omega 3 fatty acids, etc. are found in nuts, which are very good for health. If you are not allergic, include cashew nuts, almonds, walnuts, etc. in your diet. Walnuts are rich in omega 3 fatty acids. Apart from this, almonds and cashews also benefit from conception.
4. Sweet Potato
Consumption of sweet potato in pregnancy is also beneficial. It contains Vitamin A, which plays an important role in developing the child’s viewing power. Apart from this, it also contains vitamin-C, folate and fibre.
5. Whole Grains
Be sure to include whole grains in your diet during pregnancy. Consumption of whole grains is beneficial, especially during the second and third trimesters of pregnancy. It gives you plenty of calories, which helps in the development of the baby in the womb. You can include oats, brown rice etc. in your diet as a whole grain. These grains are rich in protein. In addition, they also contain fibre, vitamin B and magnesium, which provide benefits in pregnancy.
6. Avocado (Ruchira)
Avocado is a fruit that every pregnant woman is advised to eat. It contains plenty of folates, which is very beneficial for the development of the brain and spinal cord of the fetus. In addition, avocados also contain vitamin-K, potassium, copper, monounsaturated fats, vitamin-E, etc., so pregnant women are advised to eat avocado daily.
7. Cod Liver Oil
Consuming cod liver oil during pregnancy is also beneficial. This oil is made from codfish liver. It contains abundant amounts of omega 3 fatty acids, vitamin-D and vitamin-A, which are considered essential for the development of a child’s eyes and brain. In addition, cod liver oil also protects the unborn child from the risk of type-1 diabetes. Research has proved that women who consume cod liver oil during pregnancy have a lower risk of developing diabetes. Keep in mind that during pregnancy take the same amount of cod liver oil, so that your body gets 300 micrograms of vitamin A and 100 micrograms of vitamin D. Excessive intake of cod liver oil can harm the fetus.
Eggs are a treasure of nutritional elements. Eating eggs daily helps in maintaining energy in the body. Therefore, pregnant women should also include eggs in their diet. Proteins, choline, biotin, cholesterol, vitamin D and antioxidants are found in eggs. In addition, a large egg contains 77 calories of energy. Therefore, eggs are considered very beneficial for pregnant women.
If a pregnant woman is a non-vegetarian, they should include meat in their diet. Meat is rich in iron, zinc and vitamin B12. Often, iron deficiency occurs in the body of pregnant women. Because of this, the level of haemoglobin in their blood starts falling. In such a situation, consuming meat may prove beneficial for pregnant women. However, pregnant women should include meat without fat in their diet.
10. Drink more water
Every person should drink at least 8 to 10 glasses of water a day. Pregnant women should follow this rule more strictly. Due to lack of water, they may have problems like headache, fatigue, constipation etc. Therefore, pregnant women are always advised to keep themselves hydrated.
11. Fruit and Fruit Juice
During pregnancy, a woman should consume different types of seasonal fruits. If possible, they should include fruits like oranges, watermelons, pears etc. in their diet. Apart from this, she can also drink the juice of these fruits. Actually, the pregnant woman is advised to eat fruits of four different colours.
12. Fruit of plum species
Consuming fruits of plum species during pregnancy is also considered beneficial. They are rich in water, carbohydrates and vitamin C, which are necessary for the development of the pregnant woman and the unborn child. Therefore, a pregnant woman should include fruits like strawberries, raspberries, blackberries etc. in her diet.
Bean must be consumed during pregnancy. These include folate, iron, potassium, magnesium, fibre, etc., which are considered extremely beneficial for pregnancy. Therefore, pregnant women are advised to eat peas, gram, soybeans etc.
What not to eat during pregnancy?
There are many things that pregnant women should not consume. Below, we are going to tell you the names of things that pregnant women should avoid:
1. Never eat raw egg
Pregnant women should eat a well-cooked egg. Egg consumption may present a risk of Salmonella infection. The pregnant woman may have vomiting and diarrhoea due to this infection.
2. Stay away from alcohol
Drug abuse is harmful to everyone. Pregnant women should not only drink alcohol, but should stay away from all forms of intoxication. Actually, the consumption of alcohol has a very bad effect on the fetus. Alcohol hinders the fetus’s brain and physical development. Not only this, but drinking alcohol also increases the risk of miscarriage.
3. Do not consume caffeine
In pregnancy, doctors recommend taking very small amounts of caffeine. Caffeine is found in things like tea, coffee and chocolate. Taking more caffeine increases the risk of miscarriage. Also, excessive intake of caffeine can cause weight loss at birth. However, caffeine intake of up to 200 mg daily during pregnancy is considered safe.
4. Do not eat fish with high levels of mercury
As we have said before, eating fish during pregnancy is very beneficial. However, pregnant women should avoid eating fish that have high mercury levels in their body. Fishes such as Spanish mackerel, marlin or shark, king mackerel and tail fish have high mercury levels. Eating such fish can impede fetal development.
5. Do not consume raw papaya during pregnancy
Consuming raw papaya during pregnancy may be unsafe. A chemical found in raw papaya can harm the fetus. Therefore, avoid eating raw papaya during pregnancy.
6. Do not eat raw sprouts
While sprouts are beneficial for health, eating raw sprouts should be avoided during pregnancy. Actually, raw sprouted pulses contain bacteria such as Salmonella, Listeria and E. coli, which can cause food poisoning. Due to this, the pregnant woman may complain of vomiting or diarrhoea and may harm the mother’s health as well as the baby’s.
7. Do not eat cheese made from cream milk
Paneer made of cream milk should not be eaten during pregnancy. Since pasteurized milk is not used to make this type of cheese, it contains a bacterium called listeria. This bacteria can increase the risk of miscarriage and premature delivery.
8. Do not consume raw meat
If you are pregnant, do not eat raw meat at all. Keep in mind that if you are eating meat, it is fully cooked. Raw meat can infect you with toxoplasmosis. This may increase the risk of miscarriage.
9. Do not eat unripe vegetables and fruits
Be sure to thoroughly wash any fruits and vegetables before eating. Untreated vegetables and fruits may contain bacteria called Toxoplasma, which impedes the growth of the child.
10. Do not eat homemade ice cream
Eating homemade ice cream during pregnancy should also be avoided. Raw eggs are usually used to make it. We have already told you that raw eggs can cause Salmonella infection to pregnant women.
Need guidance in pregnancy health tips or are you facing any Pregnancy-related issue, call +91-8010-994-994 and talk to Credihealth Medical Experts for FREE and get assistance in choosing the right Doctor.