Eating is important at any time in our lives, but having proper nutrition during pregnancy is essential. There are lots of changes that occur in a woman’s body during pregnancy. You will agree with me that during pregnancy, even more changes can take place in the woman’s body.
The mother and child must focus on what is eaten during this crucial period. It is important to be mindful while eating during pregnancy for your and the little one’s health. Experts suggest you must follow a pregnancy meal plan which will help your baby grow and develop.
But what exactly is a pregnancy diet, and what makes it balanced? In this blog we shall provide you all the necessary information about what you should eat as well as what food you should avoid during your pregnancy.
What to Eat During Pregnancy
1. Fruits and Vegetables
Your pregnancy diet should include at least 2-3 servings of fruits and vegetables each day. As they contain plenty of vitamins and minerals, fiber, and antioxidants. Leafy greens such as Spinach and kale contain high amounts of folate which helps in baby’s growth.
2. Whole Grains
It is good to incorporate whole grains like brown rice, oats, and whole wheat bread into the diet. They tincture energy and supply the nourishment of fiber, iron, and B vitamins, important for fetal growth and for avoiding constipation. Consuming whole grains helps in keeping constipation and hemorrhoids at par as these discomforts are usually faced during pregnancy.
3. Protein-Rich Foods
During pregnancy, your body needs protein. In your pregnancy diet, include meats and poultry if you are a non-vegetarian. And if you are a vegetarian, include dairy, beans, tofu and plenty of mixed nuts. Consuming these protein-rich foods are essential for building your baby’s tissues and organs.
4. Dairy Products
At the time of pregnancy, you would need extra protein and calcium to meet your baby’s needs. Incorporating dairy products such as milk, cheese and yogurt are the best choices.
In case of lactose intolerance, consider fortified plant-based options, such as almond or soy milk. Dairy is a top food for pregnant women and supports your nutritional needs.
5. Healthy Fats
No need to avoid fat–go for the healthy ones! Avocados, nuts, seeds, and oily fish like salmon contain omega-3 fatty acids, which are important for your child’s development, specifically brain and eye development.
6. Plenty of Water
Drinking 2-3 liters of water throughout the day is important for everyone, especially for expecting mothers. During pregnancy, the blood volume increases by up to 48%. An expecting mother would have to drink plenty of water to stop both you and your baby from becoming dehydrated.
Regular water intake will help to minimize constipation, along with reducing the chances of UTI, as these are very common during pregnancy.
Foods to Avoid During Pregnancy
1. Raw or Undercooked Foods
Expectant mothers should not consume raw and undercooked poultry food, such as eggs, raw meats, and mutton, as they might carry harmful bacteria like Salmonella or Listeria. Consuming these can be risky during pregnancy. They should also avoid raw paneer and soya for any issues.
2. Caffeine and Alcohol
During pregnancy, consuming alcohol increases the chances of pregnancy loss and even stillbirth. Use caffeine wisely and limit 200 mg (the equivalent of 1 cup of coffee) each day. Do not consume any alcohol—it might affect the health of your baby.
3. Processed Junk Foods
It’s okay for one to eat junk food occasionally, one or two times a week. The problem would arise if too much sugar or salt is consumed. Stick to healthy food for pregnancy to feel your best and support your baby’s growth.
Final Thoughts
Being pregnant comes with a lot of changes, and it becomes more difficult when you have to follow a particular diet. However, note that these pregnancy diet foods are just temporary for supporting a healthy pregnancy.
Stay hydrated, avoid risky foods, and always consult with your doctor or nutritionist when adjusting your pregnancy diet plan.
Snappy Care’s approach to prenatal nutrition support in Dubai ensures that expecting mothers receive expert, personalized guidance on what to eat and avoid, right from the comfort of their homes. With compassionate care and professional advice, Snappy Care helps new moms make confident, healthy choices for themselves and their growing babies. Get expert pregnancy care at home with SnappyCare. Book your consultation now and support your baby’s development from day one.