Pregnancy is a very crucial time for a woman. She has to be taken care in a bed of feathers and flowers. For the well being of the mother to be and her baby, a well maintained and balanced diet is essential. This is because whatever the mother consumes during pregnancy is the main source of nutrition for the baby. A pregnant woman diet should contain a number of healthy foods, drinks, fruits, vegetables and proteins to match the requirements for growth and development of a baby. Deciding which foods are beneficial to you and your baby’s health is a difficult task. But don’t worry, today I will tell you about the foods that has all the necessary nutrients needed for your baby’s proper growth.
Foods to eat during pregnancy
Dairy products : Dairy products like milk, butter, ghee, paneer have nutrients as calcium and vitamins that helps for the development and the growth of the baby. It is also beneficial for the mother.
Legumes : Legumes like chickpea, lentils, soybeans, pinto beans have high protein level and other nutrients like fiber, iron, folate, calcium. This ingredient will help the new born and the mother for their health.
Sweet potatoes : Sweet potatoes are an excellent source of beta carotene, which your body transform into Vitamin A. Vitamin A is important for the growth and the healthy fatal development.
Eggs : Eggs are an huge source of protein, amino acids that are needed for the development of the baby and the mother. Also they contain other beneficial nutrients like Vitamins and minerals.
Water : Drinking at least 2.5 liter of water daily is essential for a pregnant women. It helps the digestive system to work properly and maintains the fetus health.
Also Read: Healthy Food vs Junk Food
Foods to avoid during pregnancy
Alcohol : We all know that alcohol consumption is very injurious to health but it affects more when it is consumed by a pregnant woman. It can cause structural defects in the baby.
Processed junk foods : Consuming processed junk food during pregnancy is very harmful to the baby. It can increase the amount of toxic substance in the mother’s body.
Unpasteurized milk, cheese and fruit juice : Bacteria like E.coli, Listeria and Campylobacter jejuni can be the cause of foodborne illness. Raw, unpasteurized milk may contain this type of bacteria.
Undercooked, raw and processed milk : Processed meat can be caused food poisoning and vomiting in pregnant women. Raw and undercooked meat contains microorganisms and Listeria bacteria which can cause to sickness.
Caffeine : Caffeine increases heart rate and blood pressure. High level of caffeine can increase the risk of miscarriages or premature birth.
Dietary practices in India
Early morning – Milk (200ml). In case of vomiting consume toast or rusk before milk.
Breakfast – 1 cup poha (75gm) or parantha and green leafy vegetables, ½ cup dal (15gm), ½ cup veg curry (100gm), 1 boiled egg or paneer (30gm)
Mid morning – Seasonal fruit (100gm)
Lunch – 2 cup rice (100gm) or 4 roti, ½ cup green leafy vegetable, curry (50gm), curd (100ml), salad (50gm), fish or meat(30gm)
Evening snacks – 1 seasonal fruits (100gm) and nuts (30gm).
Dinner – 2 cup rice (100gm) or 3 roti (100gm), ½ cup lentil (15gm), ¼ cup green leafy vegetable curry (50gm), ½ cup vegetable curry (100gm), ½ cup curd (100ml).
Bed time – Milk (100ml).
Also Read: 10 Benefits of Organic Foods
FAQs. Pregnancy Diet Chart
1. What should I include in my pregnancy diet chart?
Your pregnancy diet chart should include a balance of fruits, vegetables, whole grains, lean proteins, and dairy products to ensure you’re getting essential nutrients for both you and your baby’s development.
2. Are there any foods I should avoid during pregnancy?
Yes, it’s recommended to avoid raw or undercooked meat, seafood, unpasteurized dairy products, and certain types of fish high in mercury. Limit your caffeine and alcohol intake, and avoid processed or junk foods.
3. How many calories should I consume during pregnancy?
The calorie intake varies depending on your pre-pregnancy weight and activity level. Generally, aim for an additional 300-500 calories per day during the second and third trimesters to support your baby’s growth and your energy needs.
4. Is it safe to consume seafood during pregnancy?
Yes, seafood is a good source of omega-3 fatty acids and protein. However, choose low-mercury options like salmon, shrimp, and trout. Avoid raw or undercooked seafood and high-mercury fish like shark, swordfish, and king mackerel.
5. Can I eat vegetarian or vegan during pregnancy?
Yes, you can maintain a vegetarian or vegan diet during pregnancy. Ensure you’re getting enough protein, iron, calcium, vitamin B12, and omega-3 fatty acids from plant-based sources like legumes, tofu, leafy greens, nuts, and fortified foods or supplements.
6. How much water should I drink while pregnant?
Staying hydrated is important during pregnancy. Aim for around 8-10 cups (64-80 ounces) of water daily. Increase your intake if you’re physically active or in hot weather.
7. Are there any specific nutrients I need more of during pregnancy?
Yes, you need increased amounts of folate, iron, calcium, and omega-3 fatty acids. Include foods like leafy greens, citrus fruits, beans, fortified cereals, lean meats, dairy products, and fatty fish in your diet.
8. Should I take supplements while pregnant?
Prenatal vitamins are recommended to ensure you’re meeting your nutritional needs. Consult your healthcare provider for specific recommendations on prenatal supplements, including folic acid, iron, and omega-3 fatty acids.
9. How can I deal with morning sickness and food aversions?
Eat small, frequent meals and snacks throughout the day. Opt for bland, easy-to-digest foods like crackers, toast, and ginger tea. Avoid greasy or spicy foods. Experiment with different foods to find what works best for you.
10. Can I continue to exercise while following a pregnancy diet chart?
Yes, regular exercise is beneficial during pregnancy. Choose low-impact activities like walking, swimming, or prenatal yoga. Stay hydrated and listen to your body. Consult your healthcare provider for specific exercise guidelines based on your health and pregnancy.
Conclusion
In conclusion, a pregnancy diet chart is essential for ensuring a healthy pregnancy and optimal development of the baby. It emphasizes the consumption of fruits, vegetables, whole grains, lean proteins, and dairy products to provide essential nutrients. It also advises avoiding certain foods and maintaining hydration. Seeking guidance from healthcare providers or registered dietitians is crucial for personalized recommendations. Adhering to a well-designed pregnancy diet chart helps expectant mothers optimize their nutrition, support a healthy pregnancy, and contribute to their child’s long-term well-being. A balanced and nourishing diet is a key component in the journey toward a healthy and happy pregnancy.