During Pregnancy, It’s said that expecting women eat for two. So, it is important to maintain a good diet and proper nutrition for pregnant women and their little ones. This includes the right balance of proteins, carbohydrates, and fats, and consuming a wide variety of vegetables, and fruits. What to eat and avoid during Pregnancy?
When you’re pregnant, there are some foods to prevent or take care of as they could make you sick or damage your child. Make sure you know the important facts when you are pregnant about which foods you should eat and avoid or take precautions.
BELOW ARE SOME OF THE MOST COMMON NUTRIENTS YOU NEED DURING PREGNANCY –
PROTEIN
Protein is an essential component of a healthy human diet which help in development as well as maintenance. During Pregnancy, Protein is needed for fetal tissue development, and blood production including the brain.
Foods that contain protein – Lean Meat, Fish, Poultry, Egg Whites, Beans, Peanut Butter
CARBOHYDRATES
Carbohydrates play an important role during pregnancy. According to Doctor a Pregnant women should eat 9 to 11 servings of carbohydrates per day. Ideally, about half of your carb intake should be whole grains. ( Reference –https://www.thebump.com/a/carbs-during-pregnancy )
Foods to eat – Bread, Cereals, Rice, Potatoes, Pasta, Fruits, Vegetables
CALCIUM
During pregnancy, It is important to eat appropriate quantities of calcium. Calcium is needed to maintain strong bones, teeth, muscle contraction, and nerve function.
Foods contain calcium -Milk, Cheese, Yogurt, Sardines or Salmon, Spinach
IRON
In combination with sodium, potassium, and water, iron helps to increase blood volume and prevents anemia during pregnancy.
Foods to eat – Lean Red Meat, Spinach, Iron-Fortified Whole-Grain Breads And Cereals
FOLIC ACID
Folic acid is one of the most important things which help pregnant women to prevent birth defects in the baby’s brain and spinal cord.
Foods to eat – Green Leafy Vegetables, Dark Yellow Fruits And Vegetables, Beans, Peas, Nuts
VITAMIN C
During Pregnancy, pregnant women need vitamin C daily because it’s essential for the body to make collagen, a structural protein that’s a component of cartilage, tendons, bones, and skin.
Foods to eat – Citrus Fruit, Broccoli, Tomatoes, Fortified Fruit Juices
Make sure you avoid these foods when you’re pregnant as they might make you ill or harm your baby.
Below are some of the most common foods which are you must avoid –
UNWASHED FRUITS AND VEGETABLES –
Unwashed fruits and vegetables carry the toxoplasma parasite Toxoplasma is a parasite disease caused by the toxoplasma Gondi which can harm the developing baby.
So it is important to rinse the vegetables and fruits with clean water before eating.
EXCESS CAFFEINE
Higher quantities of caffeine could boost your likelihood of miscarriage and babies with low birth weight.
Avoid tea, chocolate, soft drinks, and many power beverages as they contain higher caffeine.
ALCOHOL
Drinking any quantity of alcohol during pregnancy at any moment can damage the brain and other organs that develop your baby.
STREET FOODS
During Pregnancy, you may be craving to eat street foods that are spicy, sour, and sweet.
But, they may increase the risk of infection, problems with the stomach, and food poisoning. Due to bad food and water hygiene norms, they are dangerous. If you like street food, discover these food recipes online and attempt to make them at home.
So Pregnant women, be selective and careful when carrying what you eat. Remember that your food defines both your own and the health of your baby. What to eat and avoid during Pregnancy?
