HEALTHY DIET DURING PREGNANCY: FOODS TO EAT & AVOID

During pregnancy, healthy growth and development of the baby is necessary. At this time, diet plays a vital role in fine tuning your eating habits. In order to gain the nutrients needed, start eating healthy foods from a variety of vegetables, fruits, protein sources, breads, grains and dairy products.

Even when we generally know about the foods rich in nutrients, typically there arises a question for every mom; what are the essentials of a healthy pregnancy diet?  Afterall it is the baby’s main source of nourishment. So, this article will guide expecting mothers about the foods to include and avoid during pregnancy time.

What are the foods to Eat during Pregnancy time?

Eating nutritious food for most of the time is the goal for pregnant women. Here is the list of healthy foods to strengthen yourself and nourish the growing baby.

1.Fruits and vegetables:

70mg of vitamin C is needed for every pregnant woman daily. It can be obtained by fruits such as grapes, oranges, honeydew and vegetables such as tomatoes, broccoli and Brussel sprouts.

2.Whole Grains:

Barley, brown rice, whole-wheat pasta or bread, bulgur wheat, buckwheat, oatmeal and millets are the healthy sources of carbohydrates. Start in taking whole grains for helping the placenta grow and supply energy for your baby’s development.  

3.Lean protein:

Proteins on hydrolysis provide amino acids needed by you and your baby. It is recommended to eat healthy portions of unprocessed cheese, milk, beans, egg whites, nuts and seeds. Make sure not to eat raw or undercooked eggs!

4.Dairy products:

Yoghurt, unprocessed cheese and milk are great source of calcium, healthy fats, folic acid and vitamin D. So, nutrients which are hard to get from other food groups can easily be obtained with dairy products.

What are the foods to avoid during pregnancy?

Even when your primary focus is on healthy foods, it is better to know the food items which should be avoided during pregnancy period.

Check out the list below to know what food items should be ignored while pregnant.

1.Fish (with high level of mercury):

Since methyl mercury (present in a variety of fish) is a toxic chemical, it can pass through the placenta and harm the baby.  Avoid eating fishes such as shark, swordfish, tilefish, king mackerel and orange roughy etc. during pregnancy.

2.Raw meat:

Avoid eating raw or uncooked meats as it can pass Toxoplasma infection to baby which may cause mental disability and blindness later in life. Be careful with your sushi!!

3. Unpasteurized food:

It is necessary to avoid unpasteurized milk and foods since it may cause stillbirth, miscarriage, illness and preterm labor or death in new-borns.

4.Alcohol:

Through umbilical cord, alcohol can pass directly to the baby.  If expecting mother is a heavy user of alcohol, it may cause physical problems and behavioural difficulties in babies. Such disorders are commonly referred to as FASD (Fetal Alcohol Syndrome Disorders).

Conclusion: Start eating variety of healthy foods since it plays a major role in your pregnancy. Get off to a good start with above mentioned healthy pregnancy foods.

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