A nutritious and balanced diet is vital when you are pregnant, as this determines how well your baby will develop and grow. Here are some tips to keep in mind to achieve a balanced and healthy diet in your pregnancy.
The most essential part of your diet during pregnancy is protein. Proteins are the building blocks of the body and aid in the formation of all cells in the body, including the brain and heart. So the better the protein content of your diet during pregnancy, the better it is for your baby’s future health. You need about 1.1 gm / kg / day of protein during pregnancy. So, for example, if you weigh 60 kg, you need around 60 grams of protein every day.
For meat eaters, you can get your protein from meat, fish, and eggs. Make sure that all meat and egg products are well cooked. Do not eat raw or partially cooked meat or eggs.
If you’re a vegetarian, you can get your protein from the following list of foods:
pulses, shoots, thick dals, etc.
roasted walnuts and chana (gram Bengal)
Milk and dairy products like curd, paneer, cheese.
During pregnancy, you need about 1,000 milligrams (mg) of calcium a day to ensure good bone health for you and your baby. Milk and dairy products like curd, cheese, and paneer are good sources of calcium.
Iron helps red blood cells supply oxygen to your baby. You need 30 to 60 mg of iron in one day when you are pregnant. Leafy green vegetables such as spinach, pomegranate, and beets are good sources of iron.
Folic acid is important for your baby’s brain development. You can find folic acid in green leafy vegetables, liver, orange juice, legumes (beans, peas, lentils), and nuts.
Fruits and vegetables:
You need to eat fruits and vegetables because they provide vital vitamins and minerals, as well as fiber, which aid in digestion and can help prevent constipation. Try and eat at least 5 servings of a variety of fruits and vegetables every day.
Wash fruits, vegetables, and salads to remove any traces of dirt, which may contain parasites that can harm your unborn baby.
Healthy snacks in pregnancy
Avoid staying hungry for prolonged periods during pregnancy. Try to eat snacks or small meals every 2-3 hours. Try not to eat snacks that are high in fat and / or sugar, such as candy, cookies, wafers, or chocolate. Instead, choose something healthier, like:
vegetables, such as carrot, celery, or cucumber
hummus with whole wheat pita bread or vegetable sticks
dried fruits like almonds and walnuts
vegetable and bean soups
Smoothies, lassi or masala milk
Consuming a lot of caffeine during pregnancy can harm your baby. Too much caffeine can also cause a miscarriage. Therefore, restrict your coffee intake to 1-2 cups of coffee or tea or green tea per day. Instead, you can try drinking decaffeinated coffee.
Drinking alcohol during pregnancy can cause long-term harm to the baby; The more you drink, the greater the risk.
In addition to your diet, please take the supplements as advised to by your doctor.