An informative post on what expecting mothers should eat by Akansha Bansal, Mommy Blogger at “Budding Star“.
Pregnancy is the happiest phase in a woman’s life. However, with it also comes greater responsibility of staying healthy. Eating healthy food is the most crucial during this period and so one must not take it lightly. This post describes the list of foods to be included and which needs to be avoided in the Pregnancy diet.
It is very important to including folate and all other vitamins, especially vitamin B for expecting mothers, fibre, protein, iron, calcium in the expectant mother’s daily diet/meal.
So, here are some Delicious, Simple Foods that every expectant mother must eat:
This is my forever favorite. It’s not only packed with nutrients that are necessary for staying healthy, but also has high calcium and foliate. Broccoli is rich in fiber and antioxidants. It contains plenty of vitamin C which also helps one’s body absorb the iron when it’s eaten with an iron-rich food. You may club or mix it with a whole wheat pasta or brown rice.
Beans and Lentils –
It’s a known fact that every woman needs 10 extra grams of protein a day during conception phase, which is why beans and lentils are a great source that have about 15 grams of protein per cup. They are also known to be high in fiber. They help build folate in the body.
Bananas as fruits –
We very well know that this fruit is rich in potassium and offers quick energy to fight the pregnancy fatigue. It helps you feel better if you’re nauseating. You may have it as the best source of energy in breakfast, make it into a smoothie with yogurt, berries, ice, and a splash of orange juice or just blend it in non-fat milk as a banana milkshake.
Lean meat –
Your daily iron requirement increases during pregnancy and must be doubled. So, it’s necessary to include plenty of iron-rich foods now. Lean meat is something that is easily absorbed in the body.
For Vegetarians: They can eat beetroot.
Eggs are a wonderful alternative protein source, since they contain all the essential amino acids one’s body needs. It’s easy to cook either into an omelette with lots of chopped vegetables and a bit of cheese. You may also eat boiled eggs.
We all know milk is a rich source of calcium and very important for pregnant women. Your body absorbs roughly twice as much calcium from foods when you’re expecting. But many women get too little calcium from foods, hence drinking more non-fat milk is a smart start. You must have at least two glasses of milk per day.
Leafy vegetables –
Leafy greens are equally important as they are high in folate and iron, especially spinach. It increases the nutrient value of your salads as well. It’s simple to add greens to a sandwich or stir them into soups and pasta recipes.
This rich source of fiber is easy to start your day with. Fill up your energy reserves by digging into a rich bowl of oatmeal a few times a week. This is a great breakfast because the complex carbohydrates keep one fuller and satisfied for longer. I prefer steel cut oats as they are also known to cut down on the cholesterol. You may boil it in milk to have it, topped with some delicious dry fruits.
And yes, the most important thing – always stay hydrated.
This is recommended by FDA: To drink only filtered water. If water pipes in home are old, they may contain high lead content. High lead leads to low birth weight of baby/fetus, preterm deliveries and development delays in children.
Also, whole grains and dry fruits are another very important part of the healthy woman diet chart during pregnancy.
While the list is never ending, you must just relax and enjoy this phase and try to eat as much healthy as possible because all that you eat is going to help your child inside.
While there are plenty of ‘What to eat foods’ for expectant mothers, it’s equally important to remember to avoid certain foods during this phase.
So, here is the list of Food that every expectant mother should avoid:
Raw Meat, Raw Eggs and Sushi –
I believe that raw meat, especially uncooked seafood must be avoided during pregnancy because of the risk of contamination, bacteria and salmonella that grows.
Even raw eggs need to be avoided for the same reason – bacteria growth.
Sushi is another food that must be avoided as it is known to contain illnesses-inducing parasites. They may even lead to miscarriage.
Unpasteurized Milk, Unpasteurized Dairy Products and Juices –
Unpasteurized milk and juices must be avoided as they contain bacteria that may cause illness to pregnant women. They contain contaminants that can harm the fetus.
Only consume homemade cottage cheese. Avoid having cheese from the market because you aren’t sure of the pasteurization process of market cheese and raw milk. Unpasteurized dairy foods are prone to listeria.
Caffeine, Herbal tea and Alcohol –
High amounts of caffeine must be avoided. Studies suggest that no more than 300 milligrams should be taken in a day.
Expectant Mothers should drink less of herbal teas. They can drink herbal tea, but in lesser quantities because certain herbs in this contain caffeine. Especially herbal teas that help in weight loss should be avoided.
Alcohol is considered a “NO” during pregnancy as it can harm the uterus /fetus. Heavy drinking can also cause something called as “fetus alcohol syndrome”, so one must be very cautious even if they prefer to drink occasionally.
Stale Food and Raw Sprouts –
Avoid having stale food, especially rice kept in the fridge overnight. Also avoid raw sprouts as well due to bacteria growth.
Warm Food Items –
I had personally avoided hot spices and fruits like papayas that are known to increase the body temperature. Any food item that increases the body temperature too much must be avoided during this time.
So, this was the diet for Expectant Mothers.
Stay healthy and eat healthy!
For those who don’t know Akansha, she lives with a notion “SIMPLE LIVING, HIGH THINKING” and has an optimistic approach towards life. She is always eager to learn new things. She loves to write blogs on parenting. The first time I talked to her and I found her a very warm person.