Being a mother is a pleasant experience for every woman, which can not be described in words. This time is very volatile for them and during this time they need special care. In pregnancy, the diet of a woman is first noticed. Diet matters a lot in pregnancy, as it directly affects both mother and baby. Therefore, it’s important to know what to eat in pregnancy, as well as to take care of what should not be eaten in pregnancy. In this article, we will give you information about this. Come, let us know what kind of food should be done during pregnancy.
HOW DOES FOOD CHOICE MATTER TO A PREGNANT WOMAN?
What to eat in pregnancy is the first question that comes to the mind of almost every woman. Taking care of food during pregnancy should be the first priority not only of women, but also of other family members, relatives and friends. Women should consume nutritious food during pregnancy. Also, some things should be kept in mind while choosing food items.
If a woman is allergic to anything, don’t consume it. The food of a pregnant woman affects her baby, so the choice of food in pregnancy matters a lot. Learn more about what to eat in pregnancy and what not to eat during pregnancy.
WHAT TO EAT IN PREGNANCY: PREGNANCY FOOD
It’s very important to know what the pregnant woman needs to eat in food. Therefore, below we are talking about some foods, which pregnant women can consume.
Fruit intake during pregnancy:
Consumption of fruits is very important during pregnancy, nutritious elements present in it are very important for both mother and baby. However, no fruit can be selected because not all fruits are necessary.
In terms of nutrients, avocado, also known as butter-fruit, has many properties. Avocado is a good fruit for a pregnant woman. It contains many nutrients like vitamins, minerals and iron, which are beneficial for both mother and baby. It also contains antioxidants and fiber, which is beneficial for both pregnancy and lactation time. (1)
Therefore, pregnant women can include avocado in their diet.
Vitamin-C rich fruit, oranges are a good choice fruit for the pregnant women. Orange improves immunity of both mother and baby. Also, this fruit will keep the pregnant woman hydrated. (2) (3)
Bananas are easily available in the market and is also great for a pregnant woman. Being rich in vitamins and fiber, banana can relieve constipation during pregnancy. Also the dimenhydrinate and vitamin B6 relieves nausea and vomiting troubles occurring early in pregnancy. (4)
You must have heard the saying ‘An Apple a Day Keeps the Doctor Away’. If a woman consumes apples during pregnancy, the infant may be protected from asthma and other allergic diseases. (5)
Pregnant women can also consume pomegranates. The fruit can not only overcome the problem of anemia, but can also prevent any problem in pregnancy. (6)
However, those who have blood thinners should take it only after the advice of a doctor. Apart from all these fruits, there’re many other fruits like watermelon, lemon, guava and coconut, which can also be eaten during pregnancy. Expert or doctor’s advice is necessary before taking them, because everyone’s body and pregnancy are not same, so this round caution is very important.
Consumption of vegetables during pregnancy:
Just as it is important to consume fruits during pregnancy, it is equally important to choose the right vegetables during this time. Although there are many vegetables in this list, but we will only tell about some special vegetables here.
You should choose (7) :
- Green leafy vegetables
These vegetables will provide nutrition to both the mother and the baby. Keep in mind that you wash all the vegetables thoroughly before eating and cooking.
A pregnant woman needs calcium and protein for better growth of her baby and strengthening of bones. Here, let us tell you that not only women, but also pregnant women, whose age is 19 to 50 years, need 1,000 mg of calcium per day. (8)
Therefore, pregnant women should include dairy products in their diet. Pregnant women should consume yogurt, cheese and pasteurized dairy products. (9)
These are easily available in the market. You can also take soy milk. Infant intake of dairy products and calcium can avoid the risk of problems like eczema. (10)
Whole grains during pregnancy:
Along with vegetables and fruits, it’s also necessary for the pregnant woman to consume whole grains. You can include oats, whole wheat bread, brown rice and oatmeal in your breakfast. (11)
Many nutritious ingredients are present in these grains, such as vitamins, proteins and fiber. Both mother and baby get plenty of nutrition from their consumption.
Intake of nuts and seeds:
During pregnancy, a woman should include nuts i.e. peanuts, cashew nuts, almonds and walnuts. They not only nourish, but can also protect the baby from any kind of allergies. (12)
Apart from this, pregnant woman can also consume many seeds like – sunflower and sesame etc. They contain nutrients like calcium, zinc and magnesium, which may be beneficial for the pregnant ladies. (13) (14)
Fruits of Berry Species:
Consuming fruits of plum species such as, strawberries, blackberries, raspberries, etc. can also be very beneficial in pregnancy. (15)
Take them in balanced quantity because if they are eaten excessively, there may be a risk of increasing sugar. Also, if anyone has allergies, consult your doctor.
Consumption of sweet potato during pregnancy:
While talking about diet during pregnancy, sweet potato is also a good option. Being rich in vitamin A, sweet potatoes are very important for pregnant woman and toddler. Vitamin A deficiency may affect baby’s eyesight or even cause infection. Women are advised to consume vitamin A diet during pregnancy for the correct development of the baby. (16)
Keep in mind that you don’t take too much vitamin A, because it can harm the baby growing in the womb.
If you are a non-vegetarian, you can also consume red meat during pregnancy. Although the risk of cancer was revealed by the consumption of red meat, at the moment there is no evidence that this diet can negatively affect the health of the child. (17)
However, keep in mind that pregnant women should consume well-cooked meats.
Beans and Lentils:
If you talk about nutritious food during pregnancy, then beans and lentils have an important place. The folate and iron present in it may be helpful in the development of the baby. (18)
Therefore, when it comes to diet in pregnancy, don’t forget to include beans and lentils.
During pregnancy, minerals such as vitamins, calcium and iron are very much needed for infant development. Folate intake during pregnancy may reduce the risk of birth disorder in the infant. At the same time, due to deficiency of vitamin D, the infant is at risk of rickets.
Calcium is beneficial for baby’s teeth and bones. Apart from this, minerals like iodine and zinc are also very beneficial in pregnancy. You can include foods like lentils, legumes, tomatoes and capsicum in your diet. (19)
Protein in Pregnancy:
Protein is helpful in making baby’s tissue. It also repairs and develops the breasts and uterine tissue of the woman. Not only this, it protects against muscle and blood problems during pregnancy. Pregnant women can include protein-rich foods like fish, eggs, pulses and milk. (20)
Fats in pregnancy:
Fats are also very important during pregnancy. It provides energy and helps in the formation of baby’s placenta and organs. Poly-unsaturated fatty acids, also known as omega-3 fatty acids, help in the development of the infant’s brain, nervous system and retina.
Oily fish such as salmon, trout and herring contain poly-unsaturated fatty acids. In addition, poly-unsaturated fatty acids are also present in almonds, linseed seeds and cooking oil. (20)
It may be beneficial for a pregnant woman to include salmon fish in her diet. (22) (21)
It should be consumed in limited quantity or else it may have the wrong effect. A pregnant woman can eat this fish only twice a week. (23)
Water during pregnancy:
It is very important to keep the body hydrated. The body needs a lot of water in normal days, so drinking water becomes more necessary during pregnancy. There are many changes in woman’s body during pregnancy, for which it is necessary to keep your body hydrated.
Water is required to make amniotic fluid. It surrounds and protects your baby. Apart from this, it is also helpful in producing milk in the breasts. Although nausea or vomiting during pregnancy is normal, but sometimes there is a lack of water in the woman’s body due to this, which also increases the risk of weight loss.
For this reason also, it is necessary for a woman to drink sufficient amount of water during pregnancy. A pregnant woman needs to drink more than two liters of water daily. (24)
WHAT NOT TO EAT IN PREGNANCY: FOODS TO AVOID IN PREGNANCY
After knowing what to eat in pregnancy, it is also important to talk about what should not be eaten in pregnancy. What should not be eaten during pregnancy, i.e. what are the things that can be dangerous for both the pregnant woman and the child. Below we are talking about some similar foods :
Coffee or Caffeine:
Nowadays, almost everyone is in the habit of tea and coffee, but it’s better to keep distance from it during pregnancy. Sometimes, doctors advise a woman to reduce the amount of caffeine during pregnancy. This is because the high intake of caffeine is not good for the baby’s health. It can stop fetal development and may also be at risk of miscarriage. In addition, high caffeine intake may also reduce the baby’s weight during birth. (25) (26)
Therefore, it’s better to stay away from coffee or caffeine products as much as possible during pregnancy.
WHICH FRUITS SHOULD NOT BE EATEN DURING PREGNANCY
Above we told you about some fruits, which you can consume during pregnancy. Now we will tell you about the fruits, which can be harmful for a pregnant woman.
Papaya is the first name in this list. Even though this fruit has many properties, but can be harmful during pregnancy. Specially, raw or half-cooked papaya, because it contains latex, which can cause contractions in the uterus. This carries the risk of premature delivery or miscarriage. (27)
Grape may be a beneficial fruit, but its intake during pregnancy can be harmful. Grape effect is hot, due to which it can cause early labor pain or miscarriage.
If we talk about the king of fruits, then the name of mango is taken. Many people like it, but it should be consumed consciously during pregnancy. Mango effect is hot, due to which it can be harmful for pregnant woman or baby. If you want to eat it, first talk to your doctor. (28)
Pineapple is also a fruit that pregnant women should avoid. Consumption of pineapple may put pregnant women at risk of back pain, premature labor or miscarriage. Therefore, do not consume it during pregnancy. (28)
Unwashed fruits and vegetables:
Fruits and vegetables are important for a pregnant woman, you have known this, but it’s important to take care while eating them. Be sure to wash fruits and vegetables before eating and preparing them. Untreated fruits and vegetables may contain many types of germs, and Toxoplasma is one of them (29).
This can put both pregnant woman and baby’s life at risk. Therefore, consume vegetables and fruits only after a good wash.
Raw sea material:
Women like to eat many things during pregnancy and fish is also one of them. Eating fish, specially omega-3 fatty acids, is more beneficial during pregnancy. Keep in mind that whenever eating fish or any sea food, first cook it well. Raw or poorly cooked fish may contain parasites or bacteria, which can be harmful to both the pregnant woman and the baby. (30)
Raw meat intake:
If you’re eating meat during pregnancy, keep in mind that it should be cooked well. Raw meats may contain many types of bacteria. Salmonella, Campylobacter, Toxoplasma gondii are some of the few bacteria that can lead to miscarriage. (30)
Never consume raw eggs during pregnancy. Also, try to avoid eating raw egg foods. Raw or half-cooked eggs may contain bacteria called, Salmonella. This can cause a pregnant woman to become ill and may have an effect on the infant as well.
Pregnant woman should not consume unpasteurized juice. It may contain bacteria, which can also cause a pregnant woman to have stomach problems.
Avoid consumption of unpasteurized milk products:
Pregnant women should not consume unpasteurized milk products at all. Unpasteurized milk products may contain bacteria such as Salmonella, Listeria, Tuberculosis, Campylobacter, which can make a pregnant woman sick. (30)
Therefore, avoid consuming unpasteurized milk products and whenever taking milk products, make sure that it is pasteurized.
Packed or Canned Foods:
Canned foods should be avoided during pregnancy. This is because many types of chemical ingredients are added to keep canned foods well for longer. Consumption of this can cause danger to the pregnant woman and her baby. Sometimes, there can be danger of miscarriage. Therefore, stay away from canned or canned foods as much as possible. (31)
Nowadays it is not a big deal for women to go to the party and consume alcohol. Yes, if you are pregnant, it can be a bit troublesome. Stay away from alcohol during pregnancy. Alcohol consumption during pregnancy is a danger to the infant.
This can cause the fetus to have fetal alcohol spectrum disorders, in which the physical and mental development of infant is stopped. Therefore, stay away from any alcohol or alcoholic foods for the healthy development of your baby (32).
Everyone knows that no medicine should be taken during pregnancy without medical advice. At the same time, women face small physical problems during pregnancy. For this, she doesn’t go to the doctor again and again and uses household items such as, ginger and garlic like herbal medicinal products, but this is not right.
If a pregnant woman also consumes something like herbal medicine, then definitely ask the doctor first. Herbal medicine may also prove to be dangerous during pregnancy. (33)
Homemade ice cream or cake:
People think that homemade stuff is safer than outside. Of course this is true to a large extent, but some things made at home during pregnancy can also be harmful and ice cream is one of them. Homemade ice cream should also not be eaten during pregnancy. Raw eggs are sometimes used to make ice cream or cake, which can prove harmful for the pregnant woman.
A raw egg can cause a pregnant woman to get salmonella infection, which is not good for the unborn baby. Instead, you can eat ice cream and cake made from eggs and pasteurized milk, but first ask a doctor.
Avoid the Use of Excess Fats:
Fat is good for the body because it gives energy. Fat is also necessary for a pregnant woman, but excessive dietary fat can be harmful to the pregnant woman and baby. (34)
Therefore, eat vegetables and fruits, because there is less amount of fat in it. Eat less fat curd and cheese and avoid excessive intake of cooking oil, butter, cream and cheese. Still, if you feel like eating, then choose low fat ingredients.
Stay away from fast food or junk food:
During pregnancy, women sometimes feel like eating spicy, sometimes salty, sometimes sweet, which is normal. Many times women eat without thinking just for their craving. Eating more fried and fried or eating too much sweet will not provide nutrition to the infant, rather it will increase the amount of more calories. (35)
In addition, such foods contain bacteria, putting both women and babies at risk of infection. Also avoid cold drinks and foods kept in packs or refrigerators for several days. (36)
Always remember that the responsibility of your baby’s health depends on you, so eat healthy.
Smoking is not only fatal for the pregnant woman, but also for the baby growing in their womb. Smoking during pregnancy can affect nicotine, carbon monoxide, and other harmful chemicals on an unborn baby. It can stop the development of the unborn baby, premature delivery, the baby may lose weight, or the baby may have physical or mental problems from birth. Not only this, your baby is at increased risk of getting diseases like asthma and obesity. (37)
Therefore, stay away from smoking for your baby and if anyone around is smoking, stay away from him.