By: Bertil Hjert
It is very important to take special care of your diet during pregnancy. Poor diet is not a good thing. Your child needs nutritious and well-balanced meals.
You must take special care of certain vitamins and minerals as well as calories during pregnancy to make sure that the baby gets all that it requires to develop. Choose the food wisely. Try to limit junk food. It offers you only empty calories.
1) Here are certain tips to choose your food during your pregnancy:
• Milk and dairy products
Low fat milk, cheese and yoghurt. You must focus on having a lot of yoghurt, skimmed milk, buttermilk, cottage cheese and these are high in calcium, essential amino acids and vitamin B-12. Talk to your doctor in case you are lactose sensitive.
• Cereals
A lot of wholegrain breads and cereals. These are excellent sources of protein.
• Vegetables
Emphasize on having a lot of vegetables. These tend to provide vitamins, minerals and fiber.
• Fruits
Fresh and seasonal fruits are the best to have when you are expecting a baby. You must strictly avoid processed and canned fruits.
• Meat products
Lean meat, chicken and fish. These are good to provide essential animal proteins. If you are a vegetarian, you must focus on consuming about 1.5 ounces of nuts. Also make sure that you have about 2 / 3 cup of legumes for adequate proteins.
• Fluids
Make sure that you keep yourself well hydrated via drinking a lot of fluids. The water should be boiled or clean filtered water. In cases, you need to go outdoors carry your own water or purchase bottled water from a reputed brand.
Remember that most of the diseases are caused by waterborne viruses. Hence, make sure that you consume clean water both at home as well as outdoors. Avoid going easy on the commercial and packaged juices. This is because these have very high sugar content.
• Fats and oils
Special attention must be a paid to cooking fats and oils. Remember that vanaspati and Dalda are both high in Hans fats. These are equally as bad as saturated fats.
• Small amounts of foods high in sugar and salt
• Folic acid (Folates)
This is a B-group vitamin. Excellent food sources are:
Asparagus, Bran flakes, Broccoli, Brussels sprouts, Chick peas, Dried beans, Lentils, Spinach, Cabbage, Cauliflower, Leeks, Oranges, Parsley, Hazelnuts, Vegemite, Parsnips, Potato, Salmon, Strawberries, and Tomato
2) Foods that are an absolute no-nos:
• Raw seafood, Uncooked sushi
• Cheeses with white rind
• Avoid consuming un-pasteurized milk, Un boiled milk
• Raw or undercooked meat
• Liver and liver products, Pate, Liver sausage
• Avoid caffeine, Alcoholic drinks
• Artificial flavors
• Street food
• Unfiltered water, Colas
• Peanuts
Your baby is what you eat. Hence, you must take special care of your diet during pregnancy. Have a healthy diet and combine in with vitamin and mineral supplement.
You must include folic acid, iron and calcium supplements in your diet when you expect a baby.
Also remember that vitamin mineral supplements should be taken only after consulting a gynecologist.
