Looking for a healthy diet for yourself and your baby? Know what to eat and what not to eat

Regulation of diet during pregnancy is extremely essential

Regulation of diet during pregnancy is extremely essential | Photo Credit: Pixabay&nbsp

Key Highlights

  • Folate consumption during pregnancy can help prevent birth defects

  • Consumption of dairy products is highly recommended during pregnancy

  • Lean meats such as chicken can help fulfil the daily protein requirements without adding excessive calories

New Delhi: The pregnancy period requires crucial attention to be paid to the health of both, the baby and the mother. The diet of the mother must be highly regulated so that it is safe and is able to provide the baby and the mother with the essential nutrition to help them stay healthy and happy. While there are people who follow diet patterns focused on the fulfilment of bodily requirements, some people might also go for a specific type of diet to achieve some result. 

Foods to eat during pregnancy

Here are some foods that must be a part of your diet during the period of pregnancy:

  1. Salmon: Foods rich in Omega-3 fatty acids can help with the development of the baby’s brain. Salmon and other kinds of seafood such as mackerel, herring, and oyster are rich sources of Omega 3 fatty acids.
  2. Broccoli: Foods rich in fibre can help improve the digestive system thereby preventing issues such as constipation, bloating, or gas. Green vegetables such as broccoli, spinach, and kale are a rich source of fibre and other nutrients such as folate, magnesium, iron, and calcium.
  3. Berries: Loaded with antioxidants and vitamin C, berries can be the colourful food that adds health and aesthetic to your diet. You can consume berries as part of your salad or blend them with milk to prepare a smoothie. 

Foods to avoid during pregnancy

Some foods that must be avoided during pregnancy are as follows:

  1. Raw eggs: Consumption of raw eggs in any form must be avoided at all cost to prevent contracting Salmonella infection that can lead to nausea, stomach cramps, diarrhoea, and vomiting. 
  2. Processed meat: Processed meats that have been stored for a long period of time are more susceptible to being infected by bacteria. Consumption of raw, processed, or undercooked meat can cause an increased risk of contracting infections from parasites and bacteria such as E.coli and Listeria. 
  3. Caffeine: Excessive consumption of caffeine through beverage or dessert can cause restricted fetal growth. Therefore, pregnant women must avoid more than 200 mg of caffeine per day, which is the recommended amount. 

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.


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