Verified By Apollo Gynecologist March 28, 2023
4447Consuming a healthy pregnancy diet is essential as it keeps both the mother and the baby healthy and active and helps supply all the essential nutrients that the baby needs in the womb.
The pregnant woman needs to watch what she eats closely. Needless to say, getting to know what to avoid is equally important as knowing what to eat during pregnancy. Let us take a look at what foods to eat and avoid during pregnancy.
In order to meet the needs of a growing child, a pregnant woman should take more protein and calcium throughout pregnancy. Milk, yoghurt and cheese are some of the dairy products which should be considered. Whey and casein two forms of high-quality protein abundant in dairy products.
Dairy products are the best sources of calcium in your diet. Dairy products also contain a lot of B vitamins, phosphorus, zinc and magnesium. Greek yoghurt, in particular, has more calcium than many other dairy products and is therefore very nutritious.
Probiotic bacteria, available in some forms, helps in maintaining gut health.
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Lentils, peas, beans, chickpeas, soybeans, and peanuts are some of the foods in this category. Legumes are high in fiber, iron, protein, calcium and folate, all of which a woman’s body needs more during pregnancy.
Folate (B9) is one of the most important B vitamins. It is crucial for both the mother and the baby, especially in the first trimester and even before conceiving. Every day, the pregnant woman will need at least 600 micrograms (mcg) of folate, which might be difficult to get from diet alone. However, together with supplementation depending on the doctor’s prescription, bringing in legumes can help the individual get a sufficient amount of folate.
Legumes are also high in fibre and some forms of legumes contain iron, magnesium, and potassium in abundance.
Considering hummus on whole-grain bread, black beans in a taco salad or lentil curry as ways to incorporate legumes into the diet helps to achieve the requirement.
Sweet potatoes contain high amount of beta carotene, a plant chemical that the body converts to vitamin A. They taste great when cooked and there are a variety of ways available to eat them.
Vitamin A is necessary for the child’s development. However, excessive amounts of animal-based sources of vitamin A, such as organ meats, can induce toxicity if consumed in large quantities. Sweet potatoes, fortunately, are a good source of beta carotene and fiber from plants.
Fiber keeps the stomach fuller for longer, lowers blood sugar surges, and helps in better digestion.
Eggs contain a small amount of nearly all the essential nutrients a pregnant woman’s body requires. A big egg provides around 80 calories and high-quality protein, fat, and other vitamins and minerals.
Choline, a crucial vitamin during pregnancy, is abundant in eggs. It promotes the development of a baby’s brain and helps to avoid brain and spine developmental disorders.
A single entire egg contains about 147 milligrams (mg) of choline, bringing the pregnant woman closer to the current daily choline intake recommendation of 450 mg.
Whole grains, unlike refined grains, are rich in dietary fiber, vitamins, and plant components. Rather than white bread, spaghetti, and white rice, the individual can consider oats, quinoa, brown rice, wheat berries, and barley.
Oats and quinoa are the best examples of healthy grains that are high in protein. B vitamins, fiber, and magnesium are all nutrients that are usually deficient in pregnant women.
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The following foods must be avoided in order to prevent any disorder and issues from developing during pregnancy:
It is always best to be aware of what to eat and what not to do during pregnancy. The result is that when a woman is pregnant, it is essential to avoid foods and beverages that can leave the baby and the mother at risk.
In order to have a healthy pregnancy, it is advisable to consult your Apollo health care specialist and know the dietary options to be considered throughout the pregnancy. During the gestational period. it is important and also safe to seek medical advice before beginning any diet programs on your own, as it is the most critical period of any woman’s life.
The content is verified by our experienced Gynecologists who also regularly review the content to help ensure that the information you receive is accurate, evidence based and reliable
October 25, 2024