A healthy diet is ideal for everyone; however, it is essential to make dietary modifications during pregnancy based on your specific requirements. Recognizing what foods to eat during pregnancy will help you address your pregnancy symptoms (nausea, vomiting, constipation and heartburn, leg cramps and headaches, and so on) even while nourishing your baby.
It is well understood that a mother’s nutrition during pregnancy significantly impacts the health of her unborn child. Pregnant women should increase their intake of vitamins, minerals, and other nutrients that are beneficial for the growth and development of a foetus. There are several foods that pregnant women should avoid.
There is no ordinary diet for expectant mothers. Some may have no concerns with their food, while others might start having problems. While some foods may help with their symptoms, others may worsen them. This is one reason you might seek assistance from a prenatal nutritionist who can provide appropriate guidance regarding dietary restrictions. These dietary limits are based on several things, including lifestyle choices, physical changes, and hormonal changes.
During pregnancy, doctors advise eating a balanced diet full of nutritious foods such as animal and plant-based proteins, fruits, grains, and vegetables.
You can do Some of the pregnancy tests from BookmeriLab to ensure the safety of your and unborn child are:-
- Antenatal screening
- Early pregnancy scan
- Double marker and Ultrasound NT Scan
- Level 2 Scan
- Doppler Pregnancy
Foods to Consume During Pregnancy:-
- Fruits and Vegetables
Vitamin C-rich fruits and vegetables, such as oranges, strawberries, bell peppers, and broccoli promote baby growth and iron absorption. Iron-rich foods like beans, lentils, leafy green vegetables and spinach all help the mother’s body to produce more blood for both mom and baby.
- Complex carbohydrates
Oatmeal and starchy veggies, including sweet potatoes, potatoes, corn, whole grain bread, brown rice, dried peas, and soybeans, are complex carbohydrates rich in protein, fibre, vitamins, and minerals that the growing foetus needs. Complex carbohydrates are a good food source because they take years to decompose and provide energy over time.
Consumption of healthy carbohydrates may help a pregnant woman maintain her blood sugar levels and keep them stable by preventing any sudden spikes and reducing the risk of gestational diabetes. To fulfil the increasing energy requirements of the developing foetus, eating nutritious carbohydrates may help to counter the alterations which may take place in carbohydrate metabolism during pregnancy. Insulin resistance or high maternal glucose levels can result from metabolic adaptations.
A pregnant woman who consumes nutritious complex carbohydrates can stay at a healthy weight and avoid the risk of obesity.
- Food rich in Protein
Pregnancy is a time of rapid development and growth. As an outcome, having the correct amount of protein is essential. It is critical to consume a variety of protein sources as part of a healthy diet while pregnant.
During pregnancy, protein is a must-have nutrient. Amino acids, the essential components of protein, play numerous roles in the body, from maintaining the structure of our muscles, skin, and bones to generating critical growth hormones. Because amino acids are required for average cell growth and function, eating enough protein during pregnancy benefits your baby’s development. Meeting your daily protein requirements may reduce your risk of complications such as foetal growth restriction and preterm labour.
Depending on your weight, physical activity level, and month of pregnancy, you need from around 60 to 100 grammes of protein per day during pregnancy. Meat, poultry, fish, eggs, milk, cheese, tofu, and beans are a few protein-rich meal options. Protein shakes and powders may be unsafe during pregnancy, so consult your doctor before consuming them.
- Avocados
Avocados are a unique fruit because they are high in monounsaturated fatty acids. It gives them a buttery, rich flavour ideal for adding complexity and creaminess to a dish. They also contain a lot of fibre, B vitamins (particularly folate), vitamin K, potassium, copper, vitamin C and E. Avocados are a great choice during pregnancy due to their high content of healthy fats, folate, and potassium.
Healthy fats help your child’s skin, brain, and tissues develop. Folic acid might help prevent neural tube defects, which are developmental irregularities of the brain and spine, such as spina bifida.
Potassium may help relieve leg cramps, a common pregnancy side effect for some women. Avocados contain more potassium than bananas. Try them as guacamole, in salads, smoothies, on whole-wheat toast, and as a mayo or sour cream substitute.
- Water
We must all keep ourselves hydrated, especially women who are pregnant. Blood volume rises by roughly 45% during pregnancy.
Your body will hydrate your unborn child, but if you don’t manage how much water you consume, you risk dehydrating yourself.
Headaches, stress, tiredness, a bad mood, and impaired memory are signs of moderate dehydration.
Raising your water intake may also prevent you from getting urinary tract infections, which are common during pregnancy, and improve constipation. According to general advice, pregnant women should consume 80 ounces (2.3 litres) of water daily. However, the exact amount you need varies. For recommendations based on your unique requirements, consult your doctor.
Remember that other foods and drinks, including fruit, vegetables, coffee, and tea, also include water.
Foods to Avoid consume during Pregnancy:
- Undercooked, raw and processed Meat
Undercooked meat shares some of the same problems as raw fish, too. Eating raw or undercooked meat increases your chance of contracting Toxoplasma, E. coli, Listeria, and Salmonella infections, among other germs and parasites.
Bacteria can endanger your child’s health, potentially leading to stillbirth or severe neurological illnesses such as intellectual disability, blindness & epilepsy.
While most bacteria are figured on the surface of whole pieces of meat, other bacteria could linger within muscle fibres.
Tenderloins, sirloins, and ribeye from beef, lamb, and veal are some complete cuts of meat that may be safe to eat even when not fully cooked. It is valid only if the meat is entire or uncut and has finished cooking on the outside.
Pregnant mothers shouldn’t consume processed meat items unless they have been cooked through completely.
- Caffeine
Caffeine should generally be consumed at doses of no more than 200 mg daily while pregnant. The placenta may easily absorb caffeine, and the body quickly absorbs it. High levels of caffeine can accumulate because newborns and their placentas lack the primary enzyme needed for the metabolism of dietary.
High caffeine use during pregnancy has been found to restrict the growth of the fetus and raise the risk of delivering a baby with low birth weight.
- Unpasteurized cheese, milk and fruit juice
Unpasteurized cheese, unpasteurized milk, soft-ripened cheeses Listeria, Salmonella, E. coli, and Campylobacter are just a few dangerous germs present.
The same is valid for unpasteurized juice, which can also be infected with bacteria. All of these infections have the potential to be harmful to an unborn child. The bacteria may have developed naturally or been added during collection or storage. Pasteurization is the best technique to eliminate any hazardous germs without affecting the products’ nutritional content.
Eat only pasteurized milk, cheese, and fruit juice to reduce the risk of infections.
- Alcohol
It is strongly advised to avoid drinking alcohol during pregnancy, as it increases the risk of pregnancy loss. Even a small amount can harm your baby’s brain development.
Consumption of alcohol during pregnancy can also result in foetal alcohol syndrome, which causes facial deformities, heart problems, and cognitive impairment.
Because no level of alcohol has been proven safe during pregnancy, it is best to avoid it altogether.
- Raw Sprouts
Your healthy salad option may also contain incorrect ingredients. Salmonella can be found in raw alfalfa, clover, radish, and mung bean sprouts.
The hot and muggy environment required for seeds to sprout is perfect for these bacteria, and they are nearly impossible to wash away.
As a result, you should avoid eating raw sprouts altogether. Sprouts, on the other hand, are safe to eat after being cooked.
