Probably you have heard many different things about food for pregnancy. During that period everyone gives suggestions and those are sometimes overwhelming; and you will start wondering about what to eat and what is not allowed?
A balanced and nutritious diet is important during pregnancy.The questions arise, What type of food makes your diet nutritious? What would be the serving size of your meal? How many times do I have to eat? Do I have to eat for two?
Here are some tips about the best food for pregnancy, some foods that you can stay away from in that period and what is the right portion size?
Healthy foods to eat during pregnancy
First thing you don’t need to eat for two. Your serving size depends on your body needs.
Healthy diet is a combination of a variety of foods from vegetables to fruits.
- Whole grain: It contains fiber and essential nutrients and gives you the satisfaction of feeling. Whole grain food including wheat/ millet/ jowar flour flatbread (chapati),white or brown rice, quinoa, oats.
- Protein: It is an essential part of our diet. You can get the protein through lentils, legumes, paneer, yogurt, tofu, eggs, chicken and fish.
- Fruits and Vegetables: They are a great source of vitamins and fiber. You should include them in your diet at least 3 servings per day. Include all local fruits and vegetables for more nutritions and try to include all colors of fruits and vegetables.
- Good Fats: Good fats are essential for everyone from the skin to joints. It includes Ghee, Butter, Coconut Oil, avocado, seeds and nuts.
- Dairy or Non-dairy Products: It is the non-separable part of our diet. Milk, yogurt, and cheese provide calcium and Vit D.
Necessary nutrients during pregnancy
Nutrients are important for in pregnancy, you have to add a variety of foods in your diet to ensure that you are getting all the nutrients that you need for you and your baby. Don’t get confused with what food you eat or not eat when pregnant.
Good nutrients are very helpful to keep your health and energy level up in times of stress. These nutrients include:
Iron
During the pregnancy, your body uses iron to make more blood to supply oxygen to your baby. It is recommended to have at least 27 mg of iron everyday. If you want to increase the amount of iron on your plate, try to make the currier or stir fry vegetables in the iron pan.
Iron rice foods;
Vegetarian List:
- Green leafy vegetables(Spinach)
- Nuts and dry fruits(start your day with handful of nuts or have them as amid-day snack)
- Peanuts and jaggery
- Lentils
- Beans
- Whole-grains
Non-vegetarian List:
- Eggs
- Chicken
- Lean red meat
- Fish
If you consume iron with Vitamin C or Vitamin A or Vitamin B12 it will be more beneficial because all of those are co-factors in absorption of iron.
Folate
Every doctor mentions that you need to increase the intake of folate rich foods or take supplements if necessary. What does folate do? It is essential in pregnancy to mom as well as vital in developing a healthy baby. Intake of folate is around 600 mcg per day.
Foods rich in folate/folic acid:
- Broccoli, asparagus
- Green leafy vegetables such as cabbage, spring onions, spinach
- Brussel sprout
- Okra(Bhindi)
- Avocado
- Citrus fruits
- Legumes and lentils
- Sesame seeds
- Nuts
- Supplements
Calcium
Calcium is crucial to form strong bones and teeth in both you and your baby and regulates your body’s use of fluids.Recommended intake of calcium is in the range of 1000 to 1300 mg.
Dairy products are the best sources of calcium, but if you don’t eat dairy products don’t worry, there are some other sources available too.
Here are calcium rich foods:
- Milk (non-dairy options almond milk)
- Pasteurized cheese
- Yogurt
- Paneer (Cottage cheese), Tofu
- Almonds
- Sesame seeds
- Pulses
- Dark green leafy vegetables
- Ragi flour
- Supplements
Vitamin D
Vitamin D works well with calcium particularly for developing teeth, eyesight, bones and healthy skin. Intake is around 600 IU per day.
Vitamin rich foods:
- Milk (non-dairy soy, almond, oat, coconut)
- Orange juice
- Mushrooms (portabella, white)
- Cheese ( Ricotta, Cheddar)
- Eggs
- Fatty fish (Salmon)
- Supplements
Iodine
Iodine is an important factor for a baby’s development. It helps in the development of the brain and thyroid gland. And you have to make sure consumption of iodine is adequate.
Iodine rich foods:
- Milk
- Cheese
- Yogurt
- Breads
- Prunes
- Eggs
- Seafoods
- Supplements
Protein
Protein is critical for ensuring the proper growth of baby’s tissue and supports growth. Intake range should be within 80-120 gm.
Protein rich is foods:
- Paneer (Cottage cheese), Yogurt
- Tofu
- Legumes
- Pulses
- Beans
- Lentils
- Nuts
- Seeds
- Oils (avocado oil, olive oil)
- Eggs
- Chicken
Prenatal Supplements
It is the best way to keep all your nutrients within the range. You can ask a doctor for the prenatal supplements or can buy from over the counter and always make sure supplements are made from natural resources.
Water
Water keeps you hydrated and important for your body to maintain the water level during pregnancy. Water helps your body function. Recommended portion is 8-12 cups of water everyday.
These all are considered as a nutritional and healthy food during the pregnancy.
Herbs and spices good during pregnancy
Herbs and spices are an extra kick to your food as well as for your health benefits. During pregnancy it is always advisable to consume them in moderation.
Herbs and spices
- Ginger: It helps in digestion and ginger might improve nausea during the pregnancy. You can consume it in Tea, curries.
- Peppermint Leaf: Helps in relieving nausea or morning sickness and heartburns. It can be used as a peppermint Tea.
- Cinnamon: Cinnamon acts as an anti-inflammatory and lowers the risk of infection. Cinnamon powder can be used in Oats,Tea,Milk.
- Turmeric: Also helps as an anti-inflammatory, relieves joint and back pain. There are multiple ways to use it in your diet but the best way to use it is in the milk and curries.
- Cumin: It is helpful for digestion and is a good source of an antioxidant. Cumin used in Tadka (Tempering) in curries and also consumed as cumin water.
Foods that avoid during pregnancy
There are some foods that are not good to consume during pregnancy which means food not to eat when pregnant. The food likely has the content of bacteria or virus and the food may have a chance of harmful substances.
- Unwashed vegetables and fruits
- Raw or undercooked seafood, meat and eggs
- Unpasteurised milk
- Raw papaya
- High mercury fish
- Alcohol
- Sugary food and drinks
Gestational Diabetes
Gestational diabetes is a type of diabetes diagnosed during pregnancy. Due to which your blood sugar level gets increased and you have to control it by diet if possible otherwise controlled by medication. Always consult a doctor before starting anything.
Food for gestational diabetes includes:
Healthy carbs
- Wheat chapati, wheat bread, brown rice or basmati rice.
- Non-starchy vegetables- broccoli, green beans,cabbage, asparagus.
- Pulses- chickpeas, beans and lentils
- Non-sweet yogurt, milk
- Fruits- moderate amount
- Peanut butter
Protein
- Eggs
- Chicken
- Fish
- Paneer
- Lentil
Non-sugary drink
- Water
- Tea or coffee (1 or 2 cups)
Snacks
- Unsalted nut and seeds
- Apple, pear with yogurt
- Citrus fruits and berries
- Peanuts
Foods to limit
- Avoid sugary drinks- soda, juices.
- Starchy-vegetables- corn,peas,potatoes,sweet potatoes
- High-glycemic fruits- mangoes, ripe banana (eat that in moderate portion with other fruits)
Tips
- Stay active as much as possible, try to do yoga or exercise to lower the blood sugar.
- Portion control is essential.
- Consult the doctor.
Conclusion
Pregnancy is not a disease, enjoy the journey. Your body undergoes different changes.A balanced and nutritious diet is important for you and your baby. Explore the healthy food during pregnancy for you and what suits and likes you is even more important. Prepare your meal plan ahead and try to include carbs, protein, fiber and vegetables.
Remember every person is different so their needs may vary. Always make sure to consult a doctor before trying any new things. Schedule a meal plan with a dietitian as per your need.
