11 Tips To Eat Healthy During Pregnancy

ABSTRACT

Eating habits during pregnancy plays a vital role in the health and development of the child. It is necessary that the “to be mother” should take a nutritious diet and abandon the things which can harm the baby. In this detailed article we will be learning all about the eating habits that a pregnant lady should adopt in order to have a healthy baby.

INTRODUCTION

Pregnancy is the most happy and critical time for a woman in which one has to be more careful about everything being it the things she eat, watches, reads and activities she does. Eating habits of a pregnant lady is one of the major things to be discussed as even today many women are unaware of it and take things which she shouldn’t be taking during pregnancy. The main source of baby’s nutrition and nourishment is whatever the mother eats and drinks. Hence let’s learn about the 11 main points “a mother to be” should always remember while choosing the things to eat and drink.

1. Breakfast

A pregnant lady should always follow a healthy eating pattern as eating without following proper timings can lead to various problems. She should never forget to have breakfast as it is important for everyone and moreover for a pregnant lady it is a must. You should take fortified cereals with fruits for breakfast.

2. Fiber

Most of the pregnant ladies suffer from constipation during their pregnancy. Hence she must take a fiber rich diet to avoid constipation including fruits and vegetables like melon, carrots, beans, oatmeal and cooked greens. Fiber is also necessary for the nourishment of the baby.

3. Avoid

There are certain foods which is not healthy for a pregnant woman, hence she should avoid it like:

• Raw meats, eggs or poultry
• Unpasteurized milk
• Soft unpasteurized cheese like goat cheese
• Raw, uncooked or undercooked fishes like sushi
• Raw radish, moong sprouts etc
• Smoked seafood

4. Limit

If you are a coffee or tea lover, this is for you. During pregnancy you should limit your intake of caffeine containing and high on sugar drinks as they can cause harm to your baby’s development. Try to drink coffee or tea without sugar and take more water instead of fruit drinks (containing artificial sweeteners), sodas and energy drinks. Also limit the intake of refined starches and grains like white bread, cookies, and junk food.

5. Calcium

Calcium is necessary for your baby’s bones development. If a pregnant woman does not take enough calcium in her diet, it is drawn from her bones to meet the increased demand of baby’s development. Hence it is necessary that you should take a good amount of calcium in your diet. Include things like dairy products like milk, yogurt, cheese, etc and broccoli, spinach and greens. Also must check that the vitamin D content of your body is good as it is required for the absorption of the calcium.

6. Iron

Iron requirement of a pregnant lady is double of non- pregnant one. This iron is required to produce more blood cells in order to transport oxygen to the baby and hence deficiency of iron can lead to anemia and cause fatigue and infections. A pregnant woman should take iron rich foods like chicken, fish, egg, fortified grains, dried beans, apricots, raisins, prunes, green leafy vegetables like spinach and kale, beets and broccoli.

7. Protein

Proteins are necessary for the development of the major organs of the baby like heart and brain. Hence a woman should keep a check on her protein intake and take a good amount of protein rich diet. Food sources for protein are eggs, meat, tofu, dried beans, nuts and dried peas.

8. Say no to alcohol

Alcohol intake should be completely stopped by a pregnant woman as anything which mother takes like alcohol can be passed to the baby directly through umbilical cord and harm him/her. Women with heavy alcohol intake during pregnancy are reported to have a baby with development and physical anomalies. Babies can also have behavioral and learning disabilities.

9. Folic acid

Folate or folic acid is usually advised to the pregnant woman by her gynecologist commonly given in the form of supplement tablets because it can be difficult to get it from the diet alone. Folic acid is so important because its deficiency is one of the main causes of the birth defects in babies. Folic acid is a crucial nutrient as defects caused due to its deficiencies are related to the brain and spinal cord of the baby. Food sources of folic acid are green leafy vegetables, beans, fortified cereals and citrus fruits.

10. Healthy Snacks

Snacking during the meals should also be made such that it includes the healthy foods which help in development of the baby. A pregnant woman should snack on fat free or low fat yogurt with fruits, low fat cheese with whole grain crackers, hummus with carrots, baked potatoes, fresh fruits, figs, prunes, apricots, unsweetened juices and milk, bean and vegetables soups, and salads including cucumber and carrots. Avoid eating biscuits, chocolates, or sweets in snacks.

11. Water

Staying hydrated is necessary for everyone of us and for pregnant women it is vital. Your body transfers the water to your baby and if you don’t take the proper amount yourself then you can be left dehydrated. Also water is necessary because it helps in relieving urinary tract infections and constipation which are common in pregnancy.

CONCLUSION

Yes we know maintaining a healthy diet while going through so many mood swings and physical changes might be tough but always remember whatever you take your growing baby slurp up it all. So it is your responsibility to give your baby everything healthy and nutritious which helps him/her in growing healthy and happy.

Note

• Also taking healthy food will help your body as well to deal with all the strain it goes through in prenatal and postnatal time.
• Always remember that the best way to keep your baby healthy is to keep yourself healthy both physically and mentally!!