Congratulations to you for becoming pregnant. Now it is time for you to know more about a pregnancy diet that takes care of your health and your baby’s health. For a healthy pregnancy, your diet needs to be balanced and nutritious. Also, you need to make sure that your body is healthy enough to deal with recurring changes that would happen during your entire pregnancy period. Though your ethical or religious requirements may determine your pregnancy diet, it is always wise for you to consult your doctor to plan your pregnancy diet. Read further to know some interesting and factual details about your pregnancy diet such as ‘what to eat’ and ‘what not to eat’ during this important period in your lifetime.
What do you need to know about the pregnancy diet?
When it comes to your pregnancy diet menu, it should be perfectly balanced. It should not contain too many carbohydrates or too many fatty meats. What is essential should always be included in the right amount in your diet that includes minerals and vitamins. As a mother-to-be, you ought to consume an additional 300 calories per day over your regular diet. Of course, such an addition may result in morning sickness as well as a fragile stomach, but it is a must for you to pursue your diet-objectives. You need to do this to the very best as per your will and ability.
- Vitamins: As per medical experts, Vitamin D is important as it influences your baby’s growth. Hence food rich in Vitamin D should be added to your daily intake. Vitamins A and C are also essential like calcium and iron.
- Fruits: Include fruits as a part of your daily diet. Ensure they are properly cleaned and free from any preservatives to avoid any sickness.
- Vegetables: It is wise to eat vegetables every day, preferably leafy and green ones such as broccoli and spinach. These will increase your iron intake which assists you in expanding your fetus during your pregnancy time. You can also take other vegetables like carrots, tomatoes, corn, and potatoes during the course of a week.
- Calcium and Folic acid: Calcium in your pregnancy diet helps your baby to have strong and healthy bones. Folic acid enhances the improvement of the brain and spinal cord of your fetus. It is available in plenty in salads made with spinach and kale.
- Iron: Being an important element in your pregnancy diet, iron is responsible for carrying a sufficient volume of oxygen to the baby in your womb. Also, your baby needs a surplus of iron for the growth of red blood cells.
- Fresh food: It is strongly recommended that you consume fresh food and avoid ready-made processed food in any form as they have high preservatives. Also, food with excess salt and sweet should be avoided.
- Cereals: In general, cereals, whole grains, and pulses are rich in proteins. Also, eggs, meat, or fish are considered to be highly rich in proteins, vitamins, and irons.
A good designed pregnant diet menu justifies that its food choices not only for yourself but also for your baby. Hence you have a dual responsibility to adhere to these options to keep you healthier as well as safeguard your infant from any birth defects.
Foods And Drinks To Avoid
While we have seen so far about pregnancy diet that you should take, you should also know some of the food and drink items you should avoid partially and fully to ensure good health of you and your to-be-born child. Here are the details for you to know and follow with strictness:
- Too much caffeine: Being pregnant, you should not consume excess caffeine, which can increase the risk of low birth weight of your baby. Besides leading to other issues for your baby, excess caffeine may also lead to your miscarriage. Hence care should be taken on excess in-take of caffeine products in any form. Have it in moderation to overcome your morning fatigue. Remember, besides coffee, even other drinks like sodas, energy drinks, chocolate, and tea have caffeine material with them. Medical experts suggest that you should restrict your total caffeine level to less than a 200milligrams per day.
- Semi-cooked meat: It is wise to avoid this type of meat as it can cause some bacterial or viral contamination which may result in food-poisoning for you. Also, you have the risk of allowing these contaminations to pass the placenta and harm your baby.
- Empty calorie foods: Keep some control in consuming empty-calorie products such as biscuits, chips, and candy which contain high sugar and fat but offer no nutritional value for you. These items can be detrimental to your efforts in maintaining a healthy body weight during pregnancy. Also, avoid all types of Pate which can cause the risk of Listeria infection. Also, avoid taking raw-egg to avoid salmonella infection.
In addition to the above said avoidable food and drink, you should also avoid consuming alcohol and your smoking habit if you are a smoker. You can consume alcohol in moderation as recommended by your doctor and any excess of it can surely undermine your baby’s growth. It is wise and safe to be a teetotaler during your entire pregnancy period.
That being said about pregnancy diet, the whole responsibility of following it is in your hands and mind. The information shared here is general and remember the fact health conations of every pregnant woman are not the same. Hence consulting your doctor and following your diet menu according to his or her advice would go in a long way in providing birth to a healthy and beautiful baby of yours! Enjoy your pregnancy with your balanced pregnancy diet and stay healthy to deliver a healthy baby. Best wishes to you!