How to eat healthy during pregnancy

Trina Remedios, Health Me Up

When searching for best pregnancy diets, it is crucial that you seek advice from your doctor and childbirth care-givers. What you eat makes a difference to you and your baby, and right now you want the best for the little one in you. We made a checklist for mothers and a shopping list for the to-be-dad.

Understanding what you need is the key to healthy eating during pregnancy. So keep the following in mind when deciding on which diet is the best pregnancy diet your baby and you.

Pregnancy: Healthy Eating During Pregnancy

What to include in your diet: There are few general pregnancy diet rules that mothers can follow. Throughout the day the mommy-to-be should eat every now and then, preferably 5 times a day - three regular meals and two small meals or snacks during the day.

Best Pregnancy Diet - Healthy Eating During Pregnancy would include:

Consuming products prepared from whole grain like chappatis, breads, pasta and noodles.

Just as a lay person it is important to consume five servings of fresh fruits and vegetables. One should continue this habit even after pregnancy.

Cut out high calorie food and fatty foods too. This would include consuming low calorie dairy products and lean non veg ingredients.

It is advisable to reduce the intake of sugary food products. Increase in blood sugar levels could increase your chances of gestational diabetes.

Pregnancy: Healthy Eating During Pregnancy

What to avoid in your diet: This is simple, avoid everything that doesn't come under the healthy pregnancy diet.

Healthy eating during pregnancy means avoiding these food ingredients and products:

·         Alcohol - One of the reasons is that, even moderate drinking in pregnancy may affect child's IQ.

·         Avoid calorie rich food, food cooked in oil, poultry with fat on it.

·         Avoid drinking preserved or packaged juices, it contains additional sugar and preservatives.

·         Lastly, remember your diet has to be well balanced.

Pregnancy: Healthy Eating During Pregnancy - Iron

Why pregnant mothers need iron: Iron is extremely important for pregnant women. They need twice the amount of iron than normal. But why is iron important? Simply because, iron is the building block of cell formation; it is important for the growth of the baby. Iron helps in the physiological changes during pregnancy, it also responsible for increasing the volume of blood.

Lack of iron can lead to pre mature birth and a low weight baby. Hence pregnant mothers are regularly checked for iron.

Sources of iron:

·         Chicken, mutton chops, fish

·         Dark leafy vegetables - like broccoli and spinach Also include pumpkin, tomatoes, asparagus, beetroot, mushrooms, beans and lentils. Watermelon, grapefruit, oranges, apples, banana, strawberries Whole grains

·         Fall out: Sadly, iron does not get absorbed easily from non veg products, therefore pregnant mothers are advised to consume vitamin C. It helps in the absorption of iron.

Pregnancy: Healthy Eating During Pregnancy - Folic acid

Why pregnant mothers need folic acid: Folic acid, folate, vitamin B goes by different names but is essential for mothers. Folic acid aids the growth of the baby which helps prevent birth defects of the spine and the brain. Vitamin B is important for the functioning for the brain and the nervous system even for an adult.

Sources of folic acid:

·         Cereals

·         Beans

·         Papaya

·         Berries

·         Green veggies

·         Mushroom

·         Corn

·         Carrots

·         Cauliflower

·         Spinach

·         Brinjal

Pregnancy: Healthy Eating During Pregnancy - Protein

Why pregnant mothers need protein: Along with iron, amino acids present in protein also forms as a component of the building blocks of cell formation. Protein intake increases in the second and third trimester.

Sources of protein:

·         Poultry - lean meat

·         Beans

·         Dairy

·         Eggs

Pregnancy: Healthy Eating During Pregnancy -Energy

Why pregnant mothers need energy: Yes, the last three months is when you need the energy. Pregnant mothers need approximately 300 calories to be active.

To beat the lethargy and boost your energy you must rely on healthy snacks recipes for energy. These healthy recipes are easy to make, require few ingredients and are not rocket science. These healthy recipes not only pump up your day but also make you feel good at the end of it.

Pregnancy: Healthy Eating During Pregnancy - Fiber

Why pregnant mothers need Fiber: Lack of fiber will leave you in pain and feeling uneasy. Constipation is caused due to lack of fiber, it can also cause piles. You can have an easy going pregnancy by avoiding certain foods for constipation.

Sources of fiber:

·         Drink plenty of water

·         Beans, broccoli, cabbage, carrots, French beans, green peas and spinach

·         Cooked vegetables are better for the digestive process than raw veggies.

·         Whole grains

·         Fruits - Peaches, pineapple, pear, berries, apples and papayas

·         Dried fruits

Pregnancy: Healthy Eating During Pregnancy - Vitamin A

Why pregnant mothers need Vitamin A: Vitamin A is important for the growth of lings, heart, kidney, eyes, bones, the nervous system, prevents infection and fight fat metabolism. Vitamin A also helps in post partum issue repair.

Sources of Vitamin A:

·         Carrots

·         Sweet potato

·         Dark green veggies

·         Dried apricots

·         Papaya

·         Tomatoes

·         Peaches

Pregnancy: Healthy Eating During Pregnancy - Vitamin C

Why pregnant mothers need Vitamin C:

·         Fight infection

·         Repair tissue

·         Heal wounds

·         Growth of bones

·         Improves absorption of iron

Sources of Vitamin C:

·         Orange juice

·         Kiwi

·         Grapefruit juice

·         Strawberries

·         Cabbage

·         Sweet potato

·         Baked potato with skin

·         Raspberries

Fall out: Lack of Vitamin C results in impaired mental development.

Pregnancy: Healthy Eating During Pregnancy - Vitamin D

Why pregnant mothers need Vitamin D: Vitamin D maintains the proportions of calcium and phosphorus.

Sources of Vitamin D:

·         Fish

·         Cereal

·         Egg yolk

·         Sunlight

Fall out:

Lack of Vitamin D can lead to rickets, skeletal deformation, abnormal bone growth, delayed physical development.

Pregnancy: Healthy Eating During Pregnancy - Calcium

Why pregnant mothers need Calcium: Calcium helps in bone development.

Sources of Calcium:

·         Dairy products

·         Broccoli, green leafy vegetables

·         Oranges

·         Beans

·         Fish

·         Almonds

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Source: How to eat healthy during pregnancy