Eating Tips during Pregnancy: Do’s and Dont’s Dietary Schedule you must ensure
When it comes to pregnancy, everyone seems to have a tip or two. It is very essential to be able to tell myths from facts and pay attention to advise only from trustworthy sources. You should also aware of your eating habits, You should follow some eating tips during pregnancy which helps you stay healthy all the time before and after the birth of your child.
Pregnancy could prove to be a devastating time for some. During this time, It is natural to be confused understanding your body’s demands. If it is your first time, it will be more confusing. The best way to support a growing baby is having a balanced diet that’s rich in vitamins and minerals and this is the best tips during pregnancy. Take a healthy breakfast with a good mix of protein, vitamins, and fiber. Folate, or folic acid, is a B-group vitamin necessary for the healthy development of the fetus in an early stage of pregnancy.
Experts say that a pregnant woman doesn’t need to make drastic changes in her diet in the first time; no additional intake is particularly advised. From the second time onwards, an additional 350 calories are recommended to be consumed. Foods are rich in nutrients like whole grains and millets are good to be included in decent quantities in your diet; leafy greens veggies and antioxidant-rich fruits are also a must. Pregnant women should avoid junk and oily foods; they are concentrated sources of unhealthy fat, which may cause gastric problems and nausea.
Pregnant women need to pay more attention to the nutrients they are taking. It is important to load up on nutrients and micro-nutrients during pregnancy like calcium and iron for strength and energy, vitamin D for bone health. Protein from lentils and eggs, and fiber from complex grains like ragi, jowar, and amaranth are also required.
It is also important to nourish yourself with healthy fats you find in nuts and seeds. Loading up on fruits and a variety of veggies is important to derive micro-nutrients. Keep yourself hydrated at all times with drinking water, coconut water or chaach.
Dos That Pregnant Lady Must Ensure
1. Take frequent and small portions in meals. Make sure your small meals are filled with a variety of nutrients.
2. Eat a fiber-rich diet like whole cereals, pulses, fruits, and vegetables to avoid constipation.
3. Consume extra protein and calcium-rich foods like dairy products, legumes, egg, sweet potato etc.
4. Drink plenty of water to wash away the toxins and prevent urinary tract infections.
Don’ts That Pregnant Lady Must Ensure
1. Avoid foods that are high on fats/sugar/salt/oil.
2. Avoid alcohol/lots of caffeine.
3. Avoid high mercury fish, undercooked meat, raw sprouts, and raw eggs.
4. Avoid unpasteurized milk, cheese, and fruit juice.
Expert Says “Even after birth, a mother’s diet is equally important. A good nutritional diet helps a mother in her body recovery phase and gives her the energy she needs to take care of her baby. To ensure that the baby is well nourished, it is important for the mother to drink an adequate amount of fluids and eat a balanced normal diet.”
Lean meat, lentils, amaranth, brown rice, and whole grains are some foods that pregnant women are often advised to include in their diet. However, every mother’s body is different. If something is not suiting you or is causing even a minor discomfort, you must consult your gynecologist.