Pregnancy is one of the most important events of a woman’s life, probably the most important one. During this time a woman goes through constant physical, emotional, psychological, and hormonal changes. Different types of methods work differently for individual women. Therefore, there is no specific solution on how to stay calm and stress-free during the pregnancy period. However, there are certain factors that every woman can and should follow to facilitate the process. One of these factors is diet. Taking a healthy and balanced diet is beneficial for any woman during their pregnancy.
What type of diet you should take during pregnancy?
During pregnancy, a woman requires extra care. The body requires additional nutrients and vitamins and essential minerals to function properly. An unhealthy lifestyle, excessive body weight or obesity, diabetes, etc. can affect your pregnancy by increasing complications. Therefore, maintaining a healthy diet is very important for both the mother and the baby.
Calcium is an essential mineral required during pregnancy. Calcium helps build strong bones and teeth. It also helps the nervous system to function properly and allows blood to clot normally. Dairy products, leafy greens, bread, fish, fortified cereals, oranges, almonds, etc. are some Calcium enriched foods.
Folic acid reduces the risk of neural tube defects. These are birth defects of the brain and spinal cord. Therefore, Folic acid is essential to add to your diet during pregnancy. Lentils, green vegetables, citrus fruits, and kidney beans, are some great sources of Folic Acid. Cereal, pasta, fortified bread; rice, etc. also contains some amount of Folic Acid.
Pregnant women are more likely to get tired and weak than other people because of iron deficiency, stress, and several other reasons. Iron helps build immunity and avoid tiredness and irritability. Iron is also an important part of red blood cells, which improves oxygen circulation in the body. Whole grain food, beans, dried fruit, banana, leafy vegetables, etc. are great sources of Iron.
Vitamin A and Vitamin D
Vitamin A and Vitamin D work with Calcium to make the bones and teeth of the baby stronger. These vitamins are also essential for skin and eyesight. Green vegetables, orange vegetables, milk, liver, fatty fish, etc. are good sources of Vitamins A and D. Exposure to sunlight also helps the body to naturally produce Vitamin D.
Protein is an essential ingredient in a healthy diet chart. Protein helps our growth. Therefore, it is essential for the growth of the baby. Meat, fish, poultry, eggs, milk, nuts, and beans are enriched with protein.
What type of food you should avoid during pregnancy?
As a part of a healthy diet, there are certain foods that you should avoid during pregnancy. For example, junk food, butter, oils, and sugar can promote obesity, and diabetes and increase complications of your pregnancy.
Avoid food contains high sugar, fat and salt
Butter, oils, chocolate, pastries, cake, ice cream, etc. contain harmful sweeteners and fat. Sugar contains high calories. Saturated food contains high cholesterol levels. Therefore, these foods can lead to obesity, weight gain, and tooth decay, and you should discard them immediately.
Avoid Caffeine based food
Tea, Coffee, and chocolate contain caffeine. Caffeine increases the chance of miscarriage and baby with low birth weight. Therefore, you should stop having food that contains caffeine or at least limits it.
Avoid food that contains Listeria
Listeria is a germ that can cause infection in a pregnant woman. It even can lead to miscarriage, infection of the new-born, or stillbirth. Undercooked meats, fish, and eggs may contain listeria germ. Unpasteurized milk may contain listeria. Therefore, you should only have foods that are properly cook.
Avoid smoking and drinking
Cigarettes contain toxic chemicals that can be the reason for ectopic pregnancy, premature birth, damage to the baby’s heart and lungs, etc. Similarly, alcohol is extremely dangerous during pregnancy. If the mother drinks alcohol then it can be passed directly to the baby through the umbilical cord. The effect of it can be abnormal facial features, short height, poor memory, low body weight, and poor eyesight of the baby. Therefore, smoking and drinking should be strictly prohibited during pregnancy.
For more queries you can always consult with the best fertility expert in Siliguri.