Overview of Health and Nutrition During Pregnancy
Nutrition for pregnant woman plays an essential role in a healthy and safe pregnancy.
But are you sure of what to eat during pregnancy and what to avoid? Are you confused about vegetarian and non-vegetarian diet?
Get all your answers here!
It is said that you need around 300 additional calories a day for a healthy pregnancy. To get these extra calories, you need to eat lots of proteins, carbohydrates, vitamins, minerals and fibre-rich food during pregnancy diet.
Read on to understand the importance of nutrition during pregnancy, what food to eat in pregnancy and what food to avoid during pregnancy.
Importance of Nutrition During Pregnancy
A balanced diet during pregnancy is crucial as it provides all the necessary nutrients essential for your nourishment and your baby’s development. The food you eat provides nourishment to your baby. So, it is necessary that you get all the nutrients essential to support you and your baby’s good health.
Eat the right group of foods in the right quantities to get the required stamina for yourself and for your growing baby.
A balanced diet not only alleviates certain conditions related to pregnancy, such as gestational diabetes, constipation, nausea, vomiting and other discomforts but also makes you feel good.
What to Eat in Pregnancy?
Good nutrition for pregnant woman includes eating nutritious food and occasionally giving in to your cravings. However, do not pamper yourself with too much junk, packaged or processed food.
Vegetarian Diet
To get the essential calories during pregnancy, eat the following food groups during pregnancy diet:
- Vegetables – carrots, beetroots, leafy vegetables, cauliflower, cucumber and other vegetables.
- Fruits – oranges, apples, guavas, pomegranate, pears, watermelon and other easily available fruits.
- Whole grains – millets, barley, wheat, oats, jowar, multigrain, brown rice and other products.
- Legumes – pulses, lentils, beans, peas, chickpeas, kidney beans, soybeans and other varieties.
- Low-fat dairy – milk, curd, paneer, cheese and tofu.
- Iron-rich food – spinach and other dark leafy vegetables, beans, raisins, apricots, peas and others.
- Protein-rich food – lentils, chickpeas, mung beans, almonds, pistachios, potatoes, broccoli and others.
Drink water, fruit juices and soups as a part of your pregnancy diet to keep yourself hydrated.
Non-vegetarian Diet
Non-veg diet is not prohibited as a part of nutrition for pregnant woman. However, you must be careful about what you eat in pregnancy. You can eat:
- Lean meat
- Fish (salmon)
- Poultry food
Another important thing is to make sure the food is not undercooked, raw or contaminated. Practice high levels of hygiene while cooking food to avoid any kind of contamination and infection.
What to Avoid Eating in Pregnancy?
Several moms-to-be suffer from morning sickness in pregnancy or develop food aversion. So, it is best to avoid food triggers that may result in nausea and vomiting.
Avoid the following food in your pregnancy diet:
- Greasy and fatty food
- Fried and oily items
- Spicy or strong-flavoured cuisine
- Excessive sugar-rich food
- Artificial sweeteners
- Alcohol
- Tobacco
- Processed, packaged or canned food
