anemia during pregnancy

Nutritious diet to be followed by a pregnant woman

The diet carrying mothers follow should be nutritious for the baby as well the expecting mother. What you hear from complete strangers to the closest relative is easy enough to confuse the necessary food intake. But there are some Must-take as well as Mustn’t-take foods. In fact you have to take only additional 300 calories to your normal food intake. To know more about the proper diet to be followed (sneak a peek if your favorite food is in the list) check our diet guide.

Must take food:

Whatever you eat remember every food has its perks. Your diet should be a balanced diet with the correct amount of protein, minerals, calcium, vitamins, carbohydrates, fibre and even fat.

Rich in nutrition:

Dairy – Rich in protein and calcium. Milk is good for health but that doesn’t mean you have gulp liters of it. Consume all forms of dairy such as yogurt, cheese, ghee and butter. Though ghee, butter and cheese have the tenancy to make you fat, a little bit of fat is good.

Meat – Poultry, fish, meat, eggs are rich in protein. But too much consumption is to be avoided. 1-1.5(20-30 grams) portion per day will suffice.

Fish has high omega content and having one portion a day is healthy. Salmon and sardines are well known fish varieties with rich omega-3, which is good for heart.

Fruits and vegetables – Rich in vitamins, fibre and minerals with low calories. Having at least 5-8 servings of fruits in small sized bowl, say the size of a cricket ball, will help in maintaining a healthy diet. A handful of dried fruits should also do the work of increasing fibre and iron content. Leafy green vegetables, Sprouts and root vegetables such as beets can increase the iron in blood.

Whole grains – Carbohydrate intake of a pregnant woman must come from whole grain food like oat meal, breads and brown rice. Wheat and dal varieties should also be on the diet list.

Mustn’t take or Food to limit:

Caffeine– One cup of coffee per day or in two days is the limit. Caffeine should not exceed its limit to stay on safer side and reduce premature birth.

Fish – Limited intake. Though fish has high omega content in them certain fish varieties such as sword fish, shark, tuna and such have high mercury content and should be avoided if could.

Raw meat, under cooked or raw eggs and unpasteurized food are to be avoided as they could lead to food poisoning.

Misconceptions:

Cravings and morning sickness are two factors during pregnancy that has so many myths and theories spun around them.

A carrying mother may or may not have cravings. This is everything to do with the diet. A well balanced diet with food having mixed tastes like sweet, sour, spicy, bitter and salty will reduce or vanish the cravings. An Indian thalli has this mixed taste food in them.

Morning sickness can never be cured by avoiding food. In fact the first three months in pregnancy is prone to sickness and Consuming ginger can help in reducing them. ‘Morning’ sickness doesn’t imply they should be in morning; they can be at any time of the day.

Further issues like weight gain is very normal but can be controlled with food quantity.

Eat a proper and balanced diet; let the world get filled with beautiful healthy children and mothers.

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