Eat And Avoid: The big news has arrived, and you are now all set to begin those nine months of pampering and care!
As much as you are excited, there will be a thousand questions running through your mind, especially those that concern you and your to-be-born baby’s health.
One of the biggest queries that most expectant moms have is what to eat during those nine months. Everything that you eat now will directly affect your baby’s growth in the womb. Post-delivery, what you eat will help provide nourishment to your baby, while you breastfeed your baby.
Pregnancy Diet: What to Eat?
1. Grains And Cereals
- All whole grain foods are great during pregnancy as they are high in fiber. These include bread, rice, pasta, wheat and oatmeal.
- Besides being a great source of fiber., these foods are also loaded with minerals and are often iron-fortified.
- Pregnant women are very susceptible to constipation which may lead to painful hemorrhoids in the third trimester and post-delivery. Hence the need for fiber rich food.
- The mineral content helps in the overall development of the fetus and replenishes minerals in the mother’s body as well.
2. Dairy Products
Dairy products are first on the list of food to eat during pregnancy! As calcium intake is a must during pregnancy. Include low-fat or skimmed milk, paneer, yogurt, lassi or buttermilk. These are not only rich in calcium but also in Vitamin B12 and Vitamin D. Milk is also considered to improve digestion and appetite in pregnant women. However, if you have issues with milk-based products, consult your doctor about how you would replace dairy products for enough calcium intake. Calcium is necessary when you are pregnant as it helps in the bone and teeth development of your little one. Drink 2-3 glasses of milk each day.
3. Fruits And Vegetables
Pregnant ladies should include at least six servings of fruits and vegetables per day. Plan your meals accordingly. Fruits and veggies are very rich in all vitamins minerals and fibers. Not only that they are also a good source of Vitamin C which is good for both you and your baby. Vitamin C strengthens gums and tissues, helps in healing wounds fast and also helps in absorbing iron.
Have enough of berries, oranges, apples, melons, strawberry, papaya, green leafy vegetables, broccoli, and cabbage. During your meals, keep a plate of green salad.
Eating a variety of colorful fruits during pregnancy ensures that the growing baby gets all the essential antioxidants, vitamins and minerals. Green leafy vegetables like Swiss chard, kale and spinach are an excellent source of folate, minerals and Vitamins C, K and A.
Pregnancy Diet – What Not To Eat
1. Coffee And Other Caffeine-Related Drinks
Coffee might have been your stress-buster all these years but not anymore, at least not during your pregnancy. Cut down on coffee and other caffeinated drinks altogether. Past studies have shown that too much of caffeine in your diet may lead to miscarriages, retardation of growth in baby and underweight babies. Also caffeine slows down the absorption of iron in your body which may lead to anemia.
So avoid, tea, coffee, soda or any aerated drinks.
Don’t even think of bringing alcohol near you when you are pregnant. It is like a poison to your unborn baby. The amount of alcohol you will be consuming will travel through placenta to your baby’s blood. Your baby may have permanent health issues.
In European countries, it is quite a tradition to celebrate any good news over a glass or two of wine. We Indians have also adapted it, but for the sake of your baby bid all alcohol good-bye.
3. Soft Cheese
Soft cheese which is imported is made from unpasteurized milk and may contain bacteria. These include feta cheese, gorgonzola and all other Mexican style cheeses. Avoid them.
4. Canned Food
For the simple reason that it might be too old and the water content may harbor harmful bacteria, avoid all canned food during pregnancy. Further, the lining in cans often contains Bisphenol A (BPA) which affects endocrine activity and harms the fetus.