Pregnancy is a roller-coaster ride for any women. What and what not’s make the most in her entire 40 weeks of carrying the baby. We have some quick tips on diet for pregnant women, which help in highlighting special foods to be included and some restricted foods too. Nutrition before, during and post pregnancy holds extreme importance for health and fitness of mother and child. Therefore the diet for pregnant women must be carefully planned and proceeded with. Sometimes the episodes of morning sickness prevent fulfillment of even minimal food requirements.
Women during their pregnancy undergo severe hormonal changes affecting their body and mind alike. Some pregnancies go easy and hassle-free, but some are hard and difficult for the mother. Planning the diet chart for a pregnant women is easier said than done, so Hergamut.com brings a few tips on food to take an foods to avoid. It is easy to remember and proceed as they are the direct fresh foods which don’t require much processing
Tips on Diet For Pregnant Women
Do not follow the myths associated with pregnancy. Take special note on the below myths:
1- Eat for two people as you are carrying one more:
Weight certainly increases and you have a baby growing inside, but you don’t have to eat for two people. The calorie requirements in a day just increase by 350-400.
2- Pregnant women crave only foods that body needs:
Cravings can be for any food but nutrient requirements may not be filled by them. Indulging in sweets or hot food on a fair amount is fine but do not stuff your body with these unhealthy choices
3- If a pregnant woman gains less weight the delivery will be vaginal:
Delivery kind has not relation with weight, if a woman gains less weight then also with complications at the end, C-section may be opted by the OB-GYN. Weight has generally no relation with delivery. But the other aspects like Gestational diabetes, thyroid and other baby position related issues decide the kind of delivery.
4- Weight gain will not be fat gain for pregnant women:
This is not true as only systematic weight gain should occur, if unhealthy diet is taken the weight gain may progress geometrically. This will result in fat accumulation which is difficult to put off after delivery.
5- A healthy diet can prevent from morning sickness:
Healthy diet can not averse the morning sickness, but it can be balanced with adequate intake of food. Morning sickness doesn’t depend on food intake or prenatal exercise routine. So its a myth.
Diet of a pregnant women should include:
1- Proteins:
Proteins are extremely important as they help in building and development of cells and tissues. Specially during 2nd and 3rd trimester when the baby is growing at a faster pace. Protein also helps in growing uterus and increasing blood circulation in the body. Some proteins to be included in the diet are:
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- Dairy: Non fat milk should be consumed in addition to the cheddar string cheese. Yogurt is a great probiotic so non fat yogurt must be consumed every day. Avoid heavy cheese as they may cause bloating and heartburn
- Beans and nuts: Beans and nuts are great for mid meal hunger pangs. They do not add unnecessary carbohydrates and also they are a rich source of protein. Peanuts and almonds are great, try peanut butter and almond milk for different flavors. Do not consume much cashews as they have fats too. Tofu can be great substitute for salad toppings. Use soy milk in shakes and smoothies along with nuts and fruits
2- Healthy Carbohydrates:
It is believed that carbohydrates get the quick and instant energy needed for the grown of baby. But adding useless carbs like cakes, donuts and ice creams will not add to the healthy diet. Chose whole grain rice and breads for their nutritive values. Brown rice, oatmeal and multi-grain breads can enhance the simple and nutritious carbohydrates in your diet.
3- Fruits and vegetables:
Fruits and vegetables must be consumed well. They add necessary vitamins, minerals and also much needed fiber to the diet. They also prevent constipation, most pregnant women face. Berries, Melons, grapes, apples, kiwi, banana, orange, lemon. All the green leafy vegetables must be taken as they are rich in iron and other minerals. Broccoli, lettuce, tomato, carrots and avocado must be taken every day. Keep the nutrition intact and stay healthy
Restrict: pineapple and papaya for they are believed to cause contractions and premature labor
4- Water:
Take at least 8-10 glasses of water during the day. Some women find it difficult to consume plain water so try sugar free juices and drinks. Also increase the amount of juicy foods to add up to water in the body
Some foods to avoid during pregnancy:
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- Papaya and pineapple
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- Seafood and fishes
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- Raw eggs
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- Raw vegetable sprouts
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- Caffeine
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- Alcohol
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- Canned foods
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- Herbal tea
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- Artificial sweeteners
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- Under cooked meat
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- Spicy and oily foods
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- Sugar rich foods
- Heavy to digest food
[Also Read: How to identify and treat postpartum depression]
Pregnancy is most crucial time for both mother and the child. It is very important to stay healthy and fit. Avoid stress and keep following the diet plan that works for you. Do yoga and prenatal exercise to stimulate circulation. There will be severe hormonal changes affecting body and mind alike. Some pregnancies go easy and hassle-free, but some are hard so keep discussing with your OB-GYN for possible food allergies and foods to avoid. For efficient parenting and more, you need to have a healthy and nutritious diet. Quick tips on diet for pregnant women is based on some of my own experiences and experiments to avoid morning sickness for most part of the days. Check with your health care provider for more.
Minu Manisha
