A healthy diet during pregnancy is very important to maintain your health and also help your growing baby. Following a healthy nutritious diet helps you to avoid complications hence reducing the risk.
What should you eat and What you should avoid?
Here are few important foods that you should include in your daily food intake:
- Protein: Include protein rich food such as eggs, Milk, Almonds, Cheese, Yogurt, Lean Meat and Fish.
- Fiber: Stay away from constipation by consuming fiber Rich foods such as Oatmeal, Beans, Raspberries, Pears and Apple.
- Folic Acid: Folate prevents any abnormalities related to brain and spinal cord. If you are planning for a baby, you can start taking folic supplements or your doctor will prescribe for you. Foods such as Beans, Spinach, Oranges, Kiwi are a good source.
- Calcium: Helps both you and baby for strong bones and teeth. Good calcium sources are diary products-Milk, Yogurt, Cheese and in vegetable it includes Broccoli and Kale. Fruits such as Apricots, Kiwi, Oranges, Berries.
- Carbohydrate: Healthy carbohydrates prevents constipation. It helps to manage the blood sugar levels and decreases the chances of getting gestational diabetes. Some of the healthy carbs are Brown Rice, Whole Grain Bread, Bananas, Legumes, Beans.
- Iron: Iron is required to produce red blood cells for both you and baby. Some of the foods that give Iron are Oily Fish, Eggs, Green Leafy Vegetables, Beans.
- Supplements: Your Doctor will provide you with supplements such as Calcium, Vitamin D, Folic Acid and Iron supplements. Taking these will help to fill the deficiency and keep you on safe side. Do not take any supplements without Doctor consultation.
What you should avoid?
- Processed Food: Minimize the intake of processed food as it contains preservatives and you don’t know how it is prepared. I know with all the cravings.. avoiding it completely is difficult but trust me it makes lot of difference to your health.
- Caffeine: It is best to limit the intake of caffeine as it is said to create complications in pregnancy. If you are a coffee lover like me then you can have up to 1 or 2 cups a day. Soft drinks also contain caffeine and its best to avoid them.
- Alcohol: Stay away from alcohol or stop it completely as it may lead to abnormalities in the baby and is harmful.
- Smoking: It causes low birth weight and it causes birth defects for the baby.
- Other Foods to avoid: Raw or half cooked egg, High Mercury Fish, Raw Meat, Unpasteurized diary products. In Fruits avoid Papaya, Pineapple and Grapes.