One of the most beautiful moments of a woman’s life are those 9 months when she’s pregnant. The good news not only brings joy to the lady and her family but also close friends, neighbors, and distant relatives. The pregnancy period is like a celebration and sometimes when we are in the great mood we commit some mistakes which we regret later. A pregnant lady always wants to have the best in everything so that there’s no harm to her or her baby. The list that tops her mind is what foods to eat during pregnancy and what not to eat during pregnancy. Well, to make it easier for you we have compiled a list of what foods to eat and what not to eat during pregnancy.
Being choosy when it comes to food during pregnancy is very important as the food you intake not only impacts your health but also your baby’s. If you intake the food that is rich in vitamin, fiber and good fats it will help in a smooth pregnancy and will result in giving birth to a healthy baby, whereas if you consume food that can have negative impact you will have a tough time during pregnancy and also will impact the health of your child. So, let us first look at what are the foods that you need to consume during pregnancy:
- Dairy Products
Dairy products are one of the important sources of Calcium, Vitamin D and Vitamin B12 which makes it top the list of must-have Dairy products also help in digestion improves appetite in pregnant women. Calcium helps in the development of bone and teeth of your baby, hence drinking 2-3 glass of milk each day is absolutely necessary. If you are allergic to dairy products do consult a doctor to find out the alternatives to dairy products.
- Fruits and Vegetables
As fruits and veggies are rich in fiber, minerals, and vitamins, especially, Vitamin C, it is recommended that pregnant ladies have at least six servings of fruits and vegetables each day. Consuming a variety of colorful fruits will ensure that your growing baby receives all the antioxidants, vitamins and minerals and green leafy vegetables are a great source of folate, vitamins, and
- Grains and Cereals
All the wholegrain food like bread, pasta, rice, oat, and oatmeal are rich in fiber and hence are great for the healthy development of pregnant mum and her baby. The need for fiber-rich food arises due to the fact that pregnant ladies are susceptible to constipation during the third trimester and post pregnancy period. Besides being rich in fiber, whole grains contain high minerals and are iron-fortified.
Fish are very rich in omega-3 fatty acids which are among the ones that are healthy fats. As studies have found out that omega-3 fats are essential for brain and eye development for your unborn child, you need to eat fish at least 2-3 times a week. Make sure you eat fully cooked fish, as semi-cooked or uncooked fish can lead to food poisoning which can make a pregnant lady ill. Eggs, lean meat are also rich in healthy fats and hence you need to include them in your diet. But eat only fully cooked egg or lean meat as the uncooked or semi-cooked ones can lead to food poisoning.
- Beans and Pulses
Beans and pulses are rich in proteins, fibers and also some essential nutrients like zinc, iron, folate, and Add beans and sprouts to your salads, soup etc. Beans and all other pulses are very good for you and your baby’s health, hence it is a must-have food item of your diet.
- Nuts and Seeds
In between the meals, whenever you feel hungry toss some nuts like almonds, cashew, walnuts, and pistachio into your mouth as they are important sources of fatty acids, minerals, and vitamins, especially, vitamin E and vitamin B. They are also rich in minerals like, iron, magnesium, zinc etc which are extremely healthy for your growing fetus. Though they are good for your baby, do keep in mind that having lots of nuts can make you overweight which will be difficult to cut down at the later stages of pregnancy. Pumpkin, sunflower, flax and sesame seeds are extremely rich in fiber, minerals, and vitamin B. So make sure you add these seeds to your diet.
Berries are a great source of fiber, potassium, vitamin C and folate and are therefore good for your growing fetus. You can add cereals with blackberries, strawberries, blueberries, and raspberries or eat them fresh. All kinds of berries are good for you and your baby.
- Sweet Potato
It contains fiber, potassium, vitamin C, B6, iron, beta-carotene, and Sweet potato alone can supply enough iron requirements to your body, and the best of it all, you can eat smashed, baked or even deep fried sweet potato during pregnancy.
- Red Meat
Though many advise you to stay off meat as it will lead to weight gain, a lean red meat is really good for you and your baby. Red meat contains high-quality protein which is essential for baby’s development during the last trimester. Apart from proteins, it is also rich in iron which carries oxygen to your baby’s brain.
As mentioned earlier, there are tons of food items that you need to avoid during your pregnancy period as they can harm you and your baby to a great extent. Following is the list of items which are big no during pregnancy are:
- Raw or semi-ripe papaya, pineapples, and grapes should be avoided during pregnancy as they have harmful effects on the mother and her child.
- Coffee and caffeine related drinks
Studies in the past have revealed the dangerous consequences of consuming coffee and caffeine during pregnancy. Studies have found out that intake of coffee and caffeine related drinks have led to miscarriages, the birth of underweight babies and retardation of growth in babies. So it is better to avoid all types of tea, coffee, soda or other aerated drinks during pregnancy.
- Consuming of unwashed fruits and vegetables is also very dangerous for the pregnant lady and her child as they contain harmful bacteria
- Raw seafood, raw meat, and raw eggs are to be avoided as eating them can lead to food poisoning which has the potential to make the pregnant lady very ill.
- Alcohol and smoking
During the nine-month period of pregnancy, you should stay away from the temptation of consuming alcohol or smoking cigarettes. Yes, alcohol or smoking may help you relax and can act as a stress buster but they have dangerous consequences to your growing child and can make you give birth to underweight or premature
- Unpasteurized Milk and Juices
Pasteurization is a process of killing the harmful bacteria present in the milk or juices and drinking of unpasteurized milk or juices can make you consume the harmful bacteria which can lead to grievous consequences.
- Soft cheese, canned food, home-baked goods and ice cream may contain harmful bacteria which may lead to bacterial infection and food poisoning. Hence, it is necessary that you stay away from these foods.
- Though omega-3, 6, 9 fatty acids rich food are essential for your growth during pregnancy and are recommended as one of the important supplements, you should stay away from saturated fats as they can put you at risk of high cholesterol and excess weight gain.
We wish that you will have a beautiful time during your pregnancy and will take good care of yourself and your baby. We know we have compiled a big list of do’s and don’ts which might be difficult to remember, hence we recommend you to bookmark this page and also share the link with your friends and family members who are pregnant or are expecting the good news soon.