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Pregnancy Diet tips and Food To Be Avoided During Pregnancy

The fact that a woman is pregnant is perhaps the happiest moment for her, as motherhood is the most wanted aspect of womanhood. There are a lot of guidelines that a pregnant woman has to follow and of course intake of nutritious food is of prime importance during pregnancy.

Women can maintain a careful record of the start and finishing dates of her menstrual periods. It is the best way of finding out when a woman actually ovulates.

The food that the mother consumes forms the intake for the fetus as it thrives on the food intake of the mother. Hence it is necessary for the mother to consume nutritious food for the fetus to grow in a healthy manner and for herself too to make her pregnancy a healthy and enjoyable period.

A good diet is inclusive of proteins, carbohydrates, minerals, fats, vitamins and good amount of water. Be particular about eating a well-balanced meal and don't fill yourself up with empty calories.

Protein
A good intake of protein in regular diet aids in cell growth and blood production.

Foods those are rich in protein (fish, peanut, tofu, lean meat, poultry, egg whites and pulses)

Carbohydrates
Food with carbohydrates helps to produce energy that is necessary for the body.

Bread, cereals, rice, potatoes, pasta, fruits and vegetables are good sources of carbohydrates.

Calcium
Food rich in calcium is a must during pregnancy that aid in developing strong bones and teeth. It also helps in muscle contraction and proper nerve functioning. Calcium intake is very important during pregnancy, as the baby demands a high supply of calcium. So it is necessary for the mother to increase the intake of calcium to prevent the loss of calcium from her own bones.
Foods rich in Calcium are milk, cheese, yogurt, spinach, sardines or salmons with bones are carriers of protein.
 

Iron
A good intake of iron helps in the production of red blood cells that keeps anemia at bay. Foods those are rich in Iron:  Lean red meat; spinach, cereals and iron fortified whole grain breads supply a lot of iron to the body even vegetables like drumsticks and beetroots are rich in iron.

Vitamin A
Vitamins are providers of healthy skin, good eyesight and also aid in developing strong bones. Carrots, dark green leafy greens and sweet potatoes are good sources of vitamin A

Vitamin C
Citrus fruits, broccoli, tomatoes, and fortified fruit juices carry vitamin c that is required for healthy gums, teeth and strong bones.

Vitamin B6
Food rich with vitamin B6 like pork, gram, and whole grain cereals and bananas supply this type of vitamin for the body. The vitamin not only aids in the formation of red blood cells but also for the effective use of protein, carbohydrates and fat by the body.

Vitamin B12
This vitamin helps in the formation of red blood cells and helps to keep the nervous system healthy. Meat, fish, poultry and milk provide this vitamin. People who follow a vegetarian diet should take a vitamin B6 supplement.

Vitamin D
Fortified milk, dairy products, cereals and breads are all important sources of vitamin D that aids in the absorption of calcium and for the development of healthy bones and teeth.

Folic acid
Folic acid helps prevent neural tube defects that occur during the early stages of pregnancy. Despite the presence of folic acid in one's natural diet, pregnant women are advised to take folic acid supplement.
Foods that contain folic acid are Green leafy vegetables, dark yellow fruits and vegetables, peas, beans and nuts are all rich in folic acid that helps a lot in blood and protein production and effective enzyme production.

Diet for Vegetarians
It is highly challenging to provide the body the required nutrition during pregnancy if the person is following a vegetarian diet. It is very important to supplement a diet equal to non vegetarian. Those women who doesn’t consume non vegetarian are usually recommended to opt for vitamin B12 and vitamin D supplements.
 

Food To Be Avoided During Pregnancy

No amount of alcohol or smoking is advisable during pregnancy. Caffeine is also to be avoided as consumption of caffeine during pregnancy can cause miscarriages in the early stages.

·        Unpasteurized cheese and milk, apple cider and juices

·        Raw eggs and food containing raw eggs

·        Undercooked or raw meat, fish and processed meat

Fish that has mercury

content in them like shark, swordfish, king mackerel and tilefish are to be avoided.

The craving for non-food items during pregnancy is called pica. Some pregnant women are naturally prone to a craving for non-food items like clay. Such craving should not be entertained as consumption of non-food items can prove to be dangerous for the fetus.

Hence eat healthy, be healthy during and after pregnancy.