Pregnancy brings about numerous changes, restrictions and challenges in many areas. Food is one of the biggest areas affected by pregnancy. You may no longer like eating some of your favourite dishes, or you may suddenly start loving a dish you hardly ate before pregnancy. Struggling to come up with a good pregnancy diet plan? Don't worry, we are here to guide you.
Your pregnancy diet is very important. Following well-formulated pregnancy diet charts can help you get all the essential nutrients and avoid unsafe food items. While you can increase the consumption of certain foods, it is also important to avoid certain foods.
It is important to eat a variety of foods during pregnancy. Pregnancy food cravings and aversions might make it challenging to get all the essential nutrients. Aim to include foods rich in the following:
Milk and milk products are a great source of calcium if you are not lactose intolerant. Add calcium-fortified cereals and yoghurts to your diet if you have lactose intolerance. Calcium is very important for the development of the baby's bones, teeth and nails, and also for the blood to clot normally. Other sources of calcium include green leafy vegetables, almonds and seeds.
Folic acid is one of the most important nutrients for the healthy development of the baby's brain and spine. It also helps prevent neural tube defects. Foods like lentils, beans, green leafy vegetables, citrus fruits and nuts are rich sources of folic acid. Doctors also prescribe folic acid supplements to ensure the baby gets enough of this nutrient.
Iron is very important for blood production and supply. Red blood cells carry oxygen to various body parts, which helps in the development and maintenance of those body parts. Beans, sardines, green leafy vegetables, whole grains and lean beef are good sources of iron. Figs and dates are also rich sources of iron and are perfect snacks to carry along.
Apart from the sun, there are no easily available sources of vitamin D. You can include cereals and other dishes fortified with vitamin D to increase the consumption during pregnancy.
A regular person should ideally consume 0.8 grams of protein per 1 kilogram of their body weight every day. The protein requirement increases as the baby grows. You can get additional protein from the following food sources:
● Cooked seafood that is low in mercury.
● Lean meat, poultry
● Soy products and beans
● Nuts and seeds without salt
● Beans and peas
● Eggs
Omega fatty acids are very important for both mother and baby. Omega 3s can help by supporting the brain, eye and overall early development of the fetus. Omega 6s can help control the mother’s cholesterol and support her heart health. Consuming these during pregnancy can build a reserve for the baby which will benefit them after birth.
Walnuts, chia seeds, beans, eggs, and some varieties of fish and vegetable oils are rich in Omega fatty acids. Fortified foods and supplements are also easily available today. Consult your doctor before consuming any supplements.
Not all foods are safe during pregnancy. It is advisable to avoid the following during pregnancy:
Fish is rich in many nutrients but also contains a lot of mercury. Some fish varieties contain more mercury than others. One can never be too sure where the fish was sourced from and whether it was exposed to too much mercury. The best option is to limit the consumption of fish. Fish like tuna, marlin, king mackerel, and shark contain high levels of mercury, which can affect the nervous system, immune system, and kidneys.
Sushi is a dish containing raw fish, among other ingredients. Raw fish can carry infections and bacteria. These infections can cross the placental barrier and harm the baby. Salmonella is one of the most common bacteria found in raw fish, and these bacteria can cause many complications in pregnancy. In severe cases, they can even lead to stillbirth, preterm delivery, sepsis or meningitis in the baby.
Always eat well-cooked meat instead of rare or medium-rare meat during pregnancy. The heat from cooking will kill all the germs and bacteria in the meat. Bacteria like listeria or salmonella can linger both on the surface or inside the muscle fibres of the meat. Buying your meat from reliable and reputed sources can reduce this risk to an extent.
This applies to raw eggs and vegetables as well—yes, even vegetables—as the skin can contain pesticides and bacteria. Cooking eggs, meat, and vegetables before consumption is the safest during pregnancy.
During pregnancy, one must avoid blue cheese, feta, panela, and other varieties made from non-pasteurised milk. These cheeses can contain bacteria from the milk, and the fermentation process can increase the bacteria. Always check the label on the cheese to ensure it is made from pasteurised milk only. Yes, variants of raw cheese are delicacies, but they are not safe during pregnancy.
Caffeine can give that instant kick of energy one needs during pregnancy, but it is not safe. The fetus does not have the required enzymes to break down and digest caffeine. As a result, it can build up and affect the baby's nervous system. Limit your caffeine intake to one cup a day and reduce consumption if you feel very jittery or experience an adrenaline rush. You can always opt for decaf coffees and green teas and avoid other items containing caffeine.
Following the best pregnancy diet plan can be easy when you get the help of your doctor and nutritionist. Ensure you consume everything in moderation and don't overconsume due to cravings. The food you eat is very important for the development of the baby. Hence, it is important to follow a well-balanced pregnancy diet plan.
Home-cooked foods rich in nutrients are the best food during pregnancy. Avoid foods that trigger nausea or morning sickness. Nuts like almonds, sunflower seeds and fruits are also good for the 1st trimester.
Citrus fruits are rich in vitamin C and healthy for the first trimester. They help improve the absorption of iron and combat nausea or morning sickness. Eating them as a fruit instead of drinking just the juice will provide you with fibre, which can help improve digestion.
Throughout your pregnancy, you should be careful about your body and health. This includes your physical activities and the food you eat. In the first trimester, the risk of miscarriage is higher, and hence, you should avoid strenuous activities and heat-generating foods.
Yes, bananas are a great source of potassium and very good for pregnancy. You should, however, eat them in moderation to avoid overconsumption. Ensure you buy bananas from trustworthy sources and avoid artificially ripened bananas.
