Healthy Baby In The Tummy ? Well, It's All Up To Mommy !

Lawrence.D. Longo (MD) was quoted saying in one of his interviews,

“Every pregnant uterus is a centre for excellence”. And why wouldn’t it be? Afterall, a healthy pregnant woman is a bearer of future healthier generations to come. Research shows that malnutrition or in simpler terms not eating the right foods in right amounts during pregnancy can cause neural tube defects, brain damage and underdevelopment of organs in offspring. On the other hand, mothers who eat high-fat, high-sugar diets can predispose multiple generations to metabolic problems such as diabetes.

Among the multiple questions popping up inside a newly pregnant woman’s head, one that predominates the google search is, “ What to eat and not eat during pregnancy” This blog, right here, gives you the simplest answers to your query.

First, let us break the myth of intaking extra food during pregnancy as you are ‘eating for two’. It is one of the many common pregnancy myths as unnecessarily increasing your calorie intake does not foster the growth of a baby.

The recommended daily calorie intake for a woman whose weight was within the average range and was moderately active before pregnancy, is around 2,000 calories a day.

Once you get to the third trimester, you may need an extra of around 200 calories, depending on how active you are. REMEMBER! Do not put too much pressure on yourself when thinking about how much you are eating. This might cause you anxiety and affect your mental well being.

MUST EAT FOODS IN YOUR DIET :

• DAIRY PRODUCTS: Milk, curd, pasteurised paneer are great sources of protein, vitamins and calcium.
• PULSES: Dal is a good source of protein, especially for vegetarian expecting women.
• DRY FRUITS AND NUTS: Almonds, pistachios, dates and walnuts are rich in protein and cannot be turned a blind eye.
• FRESH FRUITS AND VEGETABLES: Besides providing a lot of essential minerals and vitamins, fruits and green leafy vegetables help in combating constipation.
• OATMEAL: It serves as a good source of carbohydrates and provides instant energy to perform daily tasks.
• MEAT AND FISH: If you are a non-vegetarian, meat and fish, being the best source of concentrated proteins, are a must in your diet. Egg whites can also be a part of your diet as they are rich in protein.

FOODS THAT MUST BE AVOIDED :

• UNDERCOOKED/ RAW / HIGH MERCURY FISH: Sushi fans will definitely not be pleased but consuming raw fish can cause several infections leading to dehydration and weakness. Mercury too is a highly toxic element and certain types of fish that are rich in mercury must be avoided such as shark, swordfish,marlin etc
• CAFFEINE: High caffeine intake during pregnancy has been shown to restrict fetal growth and increase the risk of low birth weight at delivery. It is advisable to take less than 200 mg per day during pregnancy.
• ALCOHOL: It is advisable to avoid alcohol entirely as it leads to a higher risk of miscarriage and stillbirth.
• RAW SPROUTS: Raw sprouts may be contaminated with harmful bacterias such E coli bacteria or salmonella. However, they are safe to consume after they have been cooked.
• UNDERCOOKED/RAW/PROCESSED MEAT: Consuming undercooked or raw meat increases your risk of infection from several parasites, including Toxoplasma, E. coli, Listeria, and Salmonella.
• UNPASTEURIZED MILK AND CHEESE: To minimise the risk of bacteria’s, one must intake only pasteurised milk and cheese.

Please note that the recommended diet is subject to change as per your doctor’s advice. Thank you for reading. Hope you found the blog helpful.
Contact- IHLS Child development & Nutrition centre Lucknow for customised diet plan for a healthy pregnancy