So, you are pregnant and everyone is talking about eating nutritious food. Yes! Eating right is very essential to meet the growing physical demands of your body. But it is also important to ensure that you “eat well” to avoid any further complications in your pregnancy.
For the proper development of the foetus, you need to consume a diet rich in proteins, vitamins and fibres. On the other side, it is also important to avoid certain foods that are detrimental to you and your baby.
Eat Right During Those Crucial 9 Months
Consuming a balanced diet full of nutrients should be the first priority for a would-be mother. Given below is the list of the essential nutrients that play an important role in the development of the foetus:
- Iodine helps in the development of the baby’s nervous system
- Proteins are important for the development of the different organs of the baby
- Cannot miss out on folic acid as it reduces the risk of neural tube defects
- Anaemic mothers can face several complications in their pregnancy. That’s why, doctors at a gynaecologist clinic ask expectant mothers to eat foods rich in iron as it supports making more blood cells
- Calcium is essential to build strong bones, muscles and teeth of the baby. So, add calcium-rich food items to your dietary chart
- Omega 3 Fatty Acid DHA is required for the brain and eye development of the foetus
A Complete Diet Chart for Your Pregnancy
Take a look at some of the foods that should be included in the diet chart of pregnant women.
- Fresh Fruits and Vegetables
You just cannot miss out on your daily dose of fresh fruits and vegetables and here is why it is so important:
- Fresh fruits and vegetables are a rich source of fibres, vitamins and minerals
- The healthcare experts recommend that pregnant women have at least 5 servings of these refreshing delights
Note – Strictly avoid consumption of raw papaya and pineapple during your happy days
Your search for a rich protein source ends with legumes. Here is what you must include in the diet for pregnant women to give a protein boost to the body.
- All types of pulses and whole grains
- Sprouts and nuts
- Dairy Products
Dairy products are full of proteins, calcium, and vitamin B12. According to the specialists, these products can fulfil the need for extra calcium and protein for your growing baby. So, go ahead with these dairy food options now:
- Do not forget your daily glass of whole or toned milk
- You must also include curd and buttermilk in your daily diet
Note – Avoid unpasteurised dairy products as they may be contaminated with Listeria monocytogenes or other bacteria.
- Non-Vegetarian Food
Non-vegetarian foods are a powerhouse of proteins and you can include them in your pregnancy diet. But, it should be properly cooked.
- Add eggs and chicken to your diet
- You can also include fish in the menu but fish that is rich in mercury must be strictly avoided
- Try to consume roasted pieces of your favourite animal because including the oil in the food may increase your cholesterol level
- Hydration Is Important
The experts suggesting diet for a pregnant woman always emphasise on staying hydrated. Here is what you can do to stay hydrated:
- Drink lots of water
- Include homemade fresh fruit juices in your diet chart
- Go for natural alternatives like coconut water
- Consumption of Fats
During your pregnancy, you should add vegetable oils to your diet as they contain unsaturated fat, which is good for health.
Avoid Certain Foods that Affect your Baby
Some foods should be avoided during pregnancy time as they are harmful to your growing baby and increases the risk of complications as well.
- Do not eat uncooked or partially cooked meat, chicken or any other non-vegetarian food
- Avoid consuming raw eggs, soft cheese, etc.
- Do not opt for junk food that is devoid of nutrients.
- Avoid packaged foods and drinks
- Caffeinated beverages must be avoided during pregnancy, etc.
It is important for you to eat right to stay healthy during your pregnancy. So, your diet must include the right combination of different nutrients. However, the nutrient requirements may differ for you from others. Consult your gynaecologist to get an idea about the dietary requirements and also check the details about the foods that must be avoided during pregnancy.