What Foods to Eat and Which to Avoid During Pregnancy

Grains and Cereals: All whole foods are beneficial during pregnancy as they are high in fiber . These foods include bread, rice, pasta, wheat and oatmeal. In addition to being a great source of fiber , these foods are also loaded with minerals and are often fortified with iron. Pregnant women are very susceptible to constipation, which can lead to painful hemorrhoids in the third trimester and postpartum. Hence the need for foods rich in dietary fiber . The mineral content helps in the overall development of the fetus and replenishes mineral salts in the mother’s body.

Dairy Products: Dairy products are first on the list of foods to eat during Pregnancy ! As calcium intake is a must during pregnancy , include low-fat foods or skim milk or yogurt. These are not only rich in calcium, but also vitamin B12 and vitamin D. Milk is also considered to improve digestion and appetite in pregnant women. However, if you have problems with dairy-based products, consult your doctor about substituting dairy products for sufficient calcium intake. Calcium is necessary when you are pregnant as it helps in the development of your little one’s bones and teeth. Drink 2-3 glasses of milk a day.

Fruits and Vegetables:  Pregnant women should include at least six servings of fruits and vegetables a day. Plan your meals accordingly. Fruits and vegetables are very rich in all vitamins, minerals and fiber . Not only that, they are also a good source of vitamin C, which is good for you and your baby. Vitamin C strengthens the gums and tissues, helps with quick wound healing, and also helps with iron absorption .

Eating a variety of colorful fruits during Pregnancy ensures your baby grows up getting all the essential antioxidants, vitamins and minerals. Green leafy vegetables such as Swiss chard, kale, and spinach are an excellent source of folate, minerals, and vitamins C, K, and A.

Minerals: The main minerals that are vital for Pregnancy are as follows:

• Calcium : Found in most leafy greens, dairy products, legumes and nuts.
• Zinc : Whole grains, broccoli, eggs, lean meats, and tomatoes.
• Iron : Whole grains, vegetables, meats, legumes, nuts and tofu.
• Iodine : iodized salt, seafood, and cheese.
• Selenium : seafood and grains.
• Phosphorus : fish , eggs and meat.
• Magnesium : beans, cashews, broccoli and tofu.
• Fluoride: fluoridated water, seafood and tea.

Proteins: Include enough protein in your diet. Eat lean meat (excluding liver ), fish , eggs, beans and sprouts. If you prefer, eat2 or 3 fish a week. Include sea fish like sardines and tuna in your diet. These fish are very rich in omega-3 fatty acids , which is one of those healthy fats. It has been found that omega-3 fatsare necessary for your child’s brain and eye development.

Omega-3 fats are responsible for faster brain development in your child. Omega-3 fat also prevents the chances of asthma and allergies in the future. Always cook eggs, fish and meat properly before eating. Raw or semi-cooked foods can contain bacteria that can result in food poisoning. It can also poison your baby’s blood.

Fats: If you’ve been avoiding fatty acids your entire life, it’s time to start eating them now. Your body needs essential fatty acids (EFAs) to keep metabolism high during pregnancy . Omega-3 and omega-6 fatty acidsare extremely vital for normal fetal brain development. The DHA (docosahexaenoic acid) found in omega-3 fatty acids play a crucial role in fetal brain development. Good sources of essential fats are olive oil,cod liver oil, fish , wheat germ oil, flaxseed oil and coconut oil.

Beans and Legumes: Beans and legumes should have a marked presence when it comes to a healthy pregnancy diet . They are rich in protein and fiber as well as some essential nutrients like zinc, iron , folic acid and calcium. Add beans and kale to your salads, soups, pasta and pasta. Beans and beans are really good for you and your baby’s health.

Nuts and Seeds:  Nuts and seeds are rich in fatty acids, vitamins and minerals, so they are a must in your diet. Whenever you feel hungry between meals, have a handful of almonds, cashews, walnuts or pistachios. Nuts are a good source of vitamin E and all the B vitamins. The others are packed with some excellent minerals like iron , magnesium, zinc etc which are good for the growth of the fetus.

But remember that while walnuts are good for you and your baby’s health, eating too much will help you put on those extra pounds that can be hard to shed later. Now, on the seed issue, consider eating pumpkin, sunflower, sesame, and flax seeds. These seeds are super rich in minerals, vitamin B and fiber . Flax seed is rich in omega-3 fats .

Berries:  Berries need a special mention and should have a special place in your pregnancy diet . Berries have folate, vitamin C, potassium and fiber. If you don’t like berries, start liking them, because they are good for the development of the fetus.

Salmon:  Salmon is a good source of omega-3 fats and protein . These essential fats help your baby’s brain and eye development. Salmon is also good for satisfying the protein requirement in expectant mothers. However, it is advisable to limit your salmon intake per week.

Sweet Potatoes: Sweet potatoes contain nutritious fiber, potassium , iron , copper, vitamin C and B6, and beta-carotene. Eating sweet potatoes will supply your iron requirement . You can eat it cooked, mashed or even fried.

Dairy Products:  Your body needs at least a liter of protein from milk every day. Milk contains a basket full of vital minerals and vitamins that you simply cannot afford to miss during pregnancy. Milk also contains high amounts of calcium, amino acids and proteins. It contains cholesterol and reduces medium chain triglycerides (MCTs) and antioxidants. People who are lactose intolerant can choose goat milk, soy milk, rice milk, almond milk or oat milk as all of these are lactose free.

Red Meat: Red  meat is an excellent source of high quality protein that is essential for the baby’s development during the later trimesters. It is not only rich in protein , but also in iron . Iron carries oxygen to your baby’s brain. Eating lean pork and beef will also give expectant mothers an extra dose of vitamin B and iron .

What Not to Eat During Pregnancy:

Just as you have to know what to eat during Pregnancy , you also need to know what not to eat during this period. Here is a list of ‘don’ts’ for a healthy pregnancy .

Avoid Some Fruits:  There are a large number of fruits that you need to avoid during Pregnancy . Papaya is at the top of the list. In some countries, eating papaya during pregnancy is considered harmful for the baby. Many may think of it as a superstition, but even science has proven that raw and semi-ripe papayas being rich in latex trigger uterine contractions and thus provide a premature labor.

However, on the other hand, consuming fully ripe papayas during Pregnancy is excellent. Pineapples should also be avoided as they contain bromelain and can cause the cervix to soften and cause premature labor. Grapes should be avoided in the last trimester as it can lead to an increase in body heat.

Coffee and Other Caffeine Related Beverages:  Reduce your consumption of coffee and other caffeinated beverages completely. Studies have shown that too much caffeine in your diet can lead to miscarriages, stunted baby growth and low birth weight babies. Caffeine slows down the absorption of iron in your body, which can lead to anemia.
So avoid: tea, coffee, soda or any carbonated drinks.

Unwashed Vegetables and Fruits:  The parasitic bacterium Toxoplasma gondii and listeria often lurk in fruits and vegetables. Therefore, fruits and vegetables must be washed well before being consumed. In countries where pesticides are used in large quantities, it is best to peel the fruit before consumption. Raw vegetables should be avoided, especially raw kale and salad dressings, as they can contain harmful bacteria and viruses.

Raw Seafood:  The top must-not-eat. Foods likeraw or uncooked fish should be avoided during pregnancy. Shellfish, marlin, swordfish, shark and sushi – they all contain methyl mercury, which is seriously harmful to fetal brain development. Consult your doctor before starting any consumption of fish oils as well. Avoidundercooked fish as it can contain harmful bacteria and give you an unwanted infection.

Raw Meats: Undercooked or raw meats should be avoided at all times in life, especially during Pregnancy . In addition to possibly containing infectious bacteria, these meats may also contain toxoplasma cysts. These cysts contain the parasite Toxoplasma gondii and can cause serious harm to the fetus. The parasitic infection reaches the fetus through the umbilical cord and wreaks havoc. All meats should be washed and cooked thoroughly – another good reason to avoid eating out too often. Liver should be avoided as it contains large doses of vitamin A and excess of it can be harmful to the fetus.

Alcohol:  Do not in any way think about consuming alcohol while you are pregnant. It’s like poison for the fetus. This is because the amount of alcohol you will be consuming will travel through the placenta into your baby’s blood. Your baby may have permanent health problems.

Fast Food:  Avoid this type of food during these nine months. You don’t know what’s going on inside a restaurant kitchen; even if they are washing the vegetables and meat or not. So it’s better to avoid than to risk your baby’s health.

Pasteurized Juice: Pasteurization is the process where food, juices and other liquids are put into a machine to kill bacteria and other germs. The juices that you find in the stands and stalls are not subjected to this process and even some are sold on supermarket shelves. So always check the label before buying.

Raw Eggs:  Eating raw eggs can lead to food poisoning. Although food poisoning rarely affects the fetus, it can make you very sick. Cook both the egg white and the yolk properly. Also, avoid homemade salad dressings and sauces that contain raw eggs (mayonnaise, hollandaise sauce).

Soft Cheese: Soft  cheese that is imported and made from unpasteurized milk may contain bacteria. These include feta , gorgonzola and all otherMexican style cheeses . Avoid them.

Canned Foods: For the simple reason that it can be very stale and the water content can harbor harmful bacteria, avoid all canned foods during Pregnancy . In addition, the lining of cans often contains bisphenol A (BPA) which affects endocrine activity and harms the fetus.

Herbal Supplements:  The effect of herbal supplements on Pregnancy is somewhat disputed. Avoid all herbal teas and supplements during Pregnancy , because you can never be sure of their real ingredients. Some herbal elements can create muscle contractions and can even lead to premature birth. Some supplements contain high doses of caffeine and weight loss elements.

Smoking: Every cigarette smoked is harmful to your baby. The nicotine present in tobacco slows down fetal growth, can lead to low birth weight and premature babies. Always remember that the golden rule, when in doubt, is to consult your doctor.

Pregnancy is one of the most beautiful stages in a woman ‘s life, so relax, stay calm and keep these pros and cons in mind.