Safe Pregnancy Diet – A Comprehensive Guide For Mothers to Be

- Stage 3 Baby Food –

During the prenatal phase when your baby is developing inside your body and drawing nourishment from your body, you need to pay special attention to what you eat, so that the little darling inside you can derive proper, necessary and balanced nourishment. That is why during prepartum phase you need to be on a safe pregnancy diet as recommended by doctors.

Safe pregnancy diet

Your diet should be nutritious, well balanced and cover 5 basic food groups. Vitamins, minerals, carbohydrates, fats, proteins, dairy products, milk, fish, meat, other protein alternatives, eggs, soy, tofu, lentils, whole grain products, whole wheat bread, brown rice, brown bread, cereals, green and colored vegetables, fresh fruit, fresh fruit juice, plenty of water etc comprise a safe pregnancy diet.

Food items to avoid

For the sake of your baby you have to abstain from aerated drinks, alcohol, cola, soda, candies, cookies, cakes, pastries, sugary food products, hot chocolate, tea, coffee, oily spicy junk food, processed food like processed cheese, ready to eat processed dishes, canned food products. Along with this, you have to consume restricted amounts of salt.

Pregnancy dietary pattern

Try to eat as many varieties of food as possible.

Whatever you eat should be consumed in moderation.

Don’t gain excessive weight by eating like a glutton.

It is better if you can replace 3 big meals with 6 smaller meals. This will relieve you from heart burn and nausea.

To ensure a healthy pregnancy you require a total of 2200 to 2800 calories per day.

Essential nutrients:

Fiber

Pulses, legumes, peas, beans, oat bran, cereals, nuts, gram, brown rice, brown bread, vegetables, fruits, spinach, broccoli, arum, ladies finger etc can cure piles and constipation commonly experienced during pregnancy.

Vitamin C

Citrus fruits and vegetables are rich sources of vitamin C like guava, lime, lemon, oranges.

Vitamin E

Protein

This can be found in dairy products, milk, meat, eggs, soy, tofu, lentils, beans, peas, nuts, fish. Increase your intake of Vitamin B6 to maximize utilization of protein.

Calcium

Iron

Folic acid

This is found in capsule form while the natural sources are raw or steamed green vegetables, fortified bread/cereal, citrus fruits, beans, yeast, liver, kale, spinach and other dark green leafy veggies.

Water

To prevent bladder infection, UTI, excessive swelling, hemorrhoids, constipation and dehydration you need to drink 14 glasses of water daily or more. You can substitute water with lime juice, coconut water, sugar cane juice, freshly prepared fruit juice, milk, lassi, beverages made of milk products and nuts etc. This is a holistic and comprehensive safe pregnancy diet.

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