Every pregnant woman wants her baby to be healthy and healthy at the time of her birth. Pregnant women often incorporate many new things into their diet to fulfill their desire. But most women are such that they do not know which quantities should be eaten after getting pregnant.
In fact, many types of misconceptions and myths are also associated with things that are eaten during pregnancy. Because of this, pregnant women often do not get the right information. They do not know what they should eat during the pregnancy and what is not.
This article from Mamjungun is for all those women who want to get the correct information related to food items during pregnancy. Not only this, we are also giving a diet chart with this article. By following this diet chart, pregnant women can take care of themselves and their child’s health correctly.
What Should You Eat During Pregnancy? | What Is Pregnancy?
If you are pregnant, then include the following things in your diet:
- Dairy Products
Since you are pregnant, you will need more protein and calcium for the development of yourself and your baby. The body of pregnant woman from 19 to 50 years of age needs 1,000mg of calcium per day. (1) Therefore, you must include dairy products in your diet. Dairy products such as curd, buttermilk, milk, etc. are very beneficial for the development of pregnant women and the baby born in the womb. Keep in mind that the pregnant woman should use pasteurized dairy products only.
- Broccoli and green leafy vegetables
Pregnant women should definitely include green leafy vegetables in their diet. Therefore, you must definitely eat vegetables such as spinach, cabbage, broccoli (a type of cabbage), etc. Iron in the spinach eliminates blood loss during pregnancy.
- Dried fruits
Add dry fruits to your diet during pregnancy. Many types of vitamins, calories, fiber, omega 3 fatty acids, etc. are found in nuts, which are quite good for health. If you are not allergic, add cashews, almonds, walnuts, etc. to your diet. Omega contains 3 fatty acids in abundance in the nut. In addition, almonds and cashews also benefit in pregnancy.
- sweet potato
Even sweet potato (sweet potato) food is also very beneficial in pregnancy. It contains vitamin A, which plays an important role in developing the baby’s visual power. In addition, vitamin-c, folate and fiber are also present in it.
- Whole grains
Please include whole grains in your diet during pregnancy. Especially for the second and third trimester of pregnancy, consumption of whole grains is beneficial. It gives you plenty of calories, which helps in the development of the baby in the womb. You can add oats, canoe, brown rice, etc. as a whole grain in your diet. These grains contain a rich amount of protein. In addition, they also contain fiber, vitamin-B and magnesium, which benefit in pregnancy.
- Avocado (Ruchira)
Avocado is a fruit that is recommended for every pregnant woman to eat. There is a lot of foetal in it, which is very beneficial for the growth of the baby’s brain and its spinal cord in the womb. In addition, avocado also contains vitamin-K, potassium, copper, monounsaturated fats, vitamin-E, etc. Therefore, pregnant women are advised to eat an avocado daily.
- Cod Liver Oil
Cod liver oil consumption in pregnancy is also beneficial. This oil cod is made from fish levers. There are plenty of omega 3 fatty acids, vitamins-D and vitamin-A, which are considered necessary for the development of the eyes and brain of the baby. In addition, cod liver oil also protects the baby born in the womb from Type 1 diabetes risk. It has been proved in a research that women who take cod liver oil during pregnancy, their infant is less prone to diabetes. Keep in mind that in the same pregnancy, take cod liver oil in the same amount, which will supply 300 microgram Vitamin-A and 100 microgram Vitamin D to your body. Consuming excessive COD lever oil can damage the fetus.
Egg is a treasure of nutritious elements. Eating daily eggs keeps energy in the body. Therefore, pregnant women should also include eggs in their diet. Eggs are found in proteins, colin, biotin, cholesterol, vitamin D and antioxidants. Apart from this, a large egg contains 77 calories. Therefore, the egg is considered to be very beneficial for pregnant women.
- meat without fat
If pregnant women are non-vegetarian, they must include meat in their diet. There are plenty of iron in iron, iron, zinc and vitamin B12. Often pregnant women have iron deficiency in the body. Because of this, the level of hemoglobin starts falling in their blood. In such a way, consuming meat for pregnant women can prove to be very beneficial. However, pregnant women should include non-fat meat only in their diet.
- Drink more water
Every person should drink at least 8 to 10 glasses of water a day. Pregnant women should follow this rule more strictly. They may have problems like headache, fatigue, constipation, etc. due to water scarcity. Therefore, pregnant women are always advised to keep themselves hydrated.
- Fruits and Fruit Juices
In pregnancy, the woman should eat a variety of seasonal fruits. If possible, they should include fruits such as oranges, watermelons, pears etc. in their diet. Apart from this, they can also drink juice of these fruits. Indeed, pregnant woman is advised to eat fruits of four different colors.
- Fruit of Plum Species
Consumption of fruits of plum species in pregnancy is also considered beneficial. It contains plenty of water, carbohydrate and vitamin C, which is essential for the development of pregnant woman and infant in the womb. Therefore, pregnant women should include fruit such as strawberries, raspberry, blackberry etc. in their diet.
Be sure to eat beans in pregnancy. They contain folate, iron, potassium, magnesium, fiber, which are considered to be extremely beneficial for pregnancy. Therefore, pregnant women are advised to eat peas, gram, soyabean etc.
What Should Not Be Eaten During Pregnancy? | Pregnancy Does Not Hurt Me?
There are many things that should not be consumed by pregnant women. Below we are going to tell you the names of such things one by one, from which pregnant women should be avoided:
- Never eat raw eggs
Pregnant women should eat well-cooked eggs. Sterilized eggs can be susceptible to salmonella infection. This infection can lead to vomiting and diarrhea of the pregnant woman.
- Stay away from alcohol
Drug abuse is harmful to everyone. Pregnant women should stay away from all kinds of drunk, not just alcohol. Actually, consumption of alcohol has a very bad effect on the infant lying in the womb. Alcohol impedes the fetal brain and physical development. Not only this, drinking alcohol increases the risk of miscarriage.
- Do not eat caffeine
In pregnancy, doctors recommend taking caffeine in very small amounts. Caffeine is found in things like tea, coffee and chocolate. Increasing caffeine increases the risk of miscarriage. Apart from this, consuming more caffeine can reduce the weight of the baby at birth. However, caffeine intake is considered safe for 200 mg daily during pregnancy.
- Do not eat high-quality fish
As we have already mentioned, eating fish is very beneficial in pregnancy. However, pregnant women should avoid eating such fish, whose body has higher levels of mercury. Such as Spanish miscellars, marlin or sharks, King McRell and Tillfish have high levels of mercury. Eating such fish can hinder the growth of the fetus.
- Do not eat raw papaya in pregnancy
The raw papaya food can be unsafe in pregnancy. In a raw papaya a chemical has been found which can damage the fetus. So avoid eating raw papaya in pregnancy.
- Do not eat raw sprouts
Sprouted snacks are very beneficial for health, but should avoid eating raw sprouts in pregnancy. In fact, raw bamboo pulses contain bacteria such as salmonella, listeria and e-coli, which can cause food poisoning. Due to this, the pregnant woman may be complained of vomiting or diarrhea, and the baby’s health can also be harmed. (20)
- Do not eat cream made from cream milk
Cream should not be cooked with cream milk in pregnancy. Since pasteurized milk is not used in making such a paneer, hence there is a bacteria called listeria. This bacteria can increase the risk of miscarriage and premature labor.
- Do not eat raw meat
If you are pregnant, do not eat raw meat at all. Keep in mind that if you are eating meat, then it is completely cooked. Raw meat can infect you with toxoplasmosis. This can increase the risk of miscarriage.
- Do not eat non-fried vegetables and fruits
Do not forget to wash any fruit and vegetables properly before eating them. In the non-washed vegetable and fruit, the bacteria called toxoplasma can be present, which inhibits the development of the child.
- Do not eat ice cream made at home
Avoid eating ice cream made at home in pregnancy. Generally, raw eggs are used to make it. We have already told you that pregnant women with raw eggs can get Salmonella infection.
Pregnancy Diet Chart
During a pregnancy, it is important for a common woman to know the amount of things she should eat. Keeping this in mind, we are giving below a diet chart that is specially prepared for women who have been pregnant. Let us tell you that this unique diet chart has been created by the National Institute of Nutrition, Hyderabad.
|WHAT SHOULD WE EAT||CALORIES||PROTEIN (G)||THE BENEFITS|
|A glass of milk||150||4||Drinking milk in the morning does not cause acidity.|
|Two wheat biscuits or rusk||50||2||Relieves the problem of nausea in pregnancy.|
|Six almonds||50||4||The body gets strength.|
Breakfast at 9 o’clock in the morning:
|Two Stuffed Parathas of Carrot||200||6||Fiber present in carrots maintains digestive power better.|
|One cup curd||75||4||The body also receives calcium and Vitamin-D along with protein.|
|Alternatively, two egg omelet||160||10||The body gets plenty of proteins.|
|Alternatively, fry two brown breads||100||3||It is a good source of fiber and increases your digestive power.|
|Alternatively, eat up||250||3||It supplies calcium and fiber to the body.|
In addition, poha, moong dal or paneer cheela can also be taken in breakfast.
|At 11 o’clock||Eat one of the fruits from apple, orange or pomegranate. It keeps the water level in the body right.|
|12 a.m.||Drink a glass of coconut water or lemonade. It prevents you from problems like constipation and gas.|
|WHAT SHOULD WE EAT||CALORIES||PROTEIN (G)||THE BENEFITS|
|Wheat flour two roti||200||6||This gives the body energy and fiber.|
|A bowl of lentils or fish curry or spinach cottage cheese||150||6||It gives the body proteins, many types of vitamins and nutrients.|
|Cucumber and tomato salad||–||–||This gives the body essential minerals.|
|Rice with lemon||100||2||There is vitamin C in the lemon.This helps to remove waste products from your body.|
Apart from this, things like soya bean curry and coffea curry can also be included in lunch.
|2:30 PM||Drink a glass of mustache, it keeps the digestion healthy, and the body gets calcium.|
|4:30 PM||If you want, drink a cup of tea. If possible, drink ‘Green Tea’ at this time.|
|at 6 o’clock||Eat a handful of grated gram or dried fruits. It is a good source of iron, protein and calcium.|
|7:30 PM||At this time a bowl of soup can be soup or chicken soup.|
|WHAT SHOULD WE EAT||CALORIES||PROTEIN (G)||THE BENEFITS|
|Jowar or two roti||200||6||Such grains are easily digested at night.|
|Fenugreek vegetable and moong dal||150||4||This gives iron and protein to the body.|
|Beetroot and Carrot Kheer||150||6||This increases the level of hemoglobin in the blood and the body also receives other nutrients along with vitamin A.|
About two hours after dinner, eat a glass of hot milk, two dates and two almonds. It helps to get better sleep.
Myths Related To Eating And Drinking Things In Pregnancy:
Many myths are prevalent in our society about food and drinks in pregnancy. On many of these myths, educated people also trust. Below we are going to tell about some such myths and the facts related to them:
Myth: Pregnant women should eat for two people.
Fact: This thing is completely wrong. Over-weighting increases the weight, which can be harmful to the infant born in the womb. Therefore, pregnant women should only eat nutritious food in balanced amounts.
Myth: Having a light colored meal creates a white baby.
Fact: It is often heard that white kids are born with certain colors of light colors such as tofu, soya products, etc. But, there is no truth in this matter. The child’s color depends on his genes, and not on any kind of food.
MYTH: Eating papaya and pineapple can cause abortion.
Fact: Not so. If papaya is properly cooked then it is safe to eat. Abortion is mostly due to any health related problems. If the thing is of pineapple, then it can also be eaten in pregnancy.
Myth : By taking herbs and tonics in pregnancy, a wise child is born.
Fact: There are many types of tonic available for pregnant women in the market. However, there is no scientific evidence available for their intelligent child to be born.
Myth: Full cream milk is more nutritious.
Fact: In low-fat milk, there are as many nutritious ingredients as full cream in milk.
Myth: A white baby is born by eating saffron or orange in pregnancy.
Fact : This is a completely myth. The truth is that the color of the baby depends on its genes. Eating some special items does not affect the color of the baby.
MYTH : Eating ghee or butter in pregnancy gives birth easier.
Fact: This thing is also completely wrong. The truth is that normal delivery depends on many things, such as the size of the baby. The condition of infant in the womb is directly related to the complexity or simplicity of childbirth.
Myth: Delivery of spicy food can lead to delivery.
Fact: There is no scientific evidence for this. Yes, pregnant women may be complaining of stomach irritation, acidity or gas by eating spicy food. Therefore, pregnant women should avoid spicy food.
Frequently Asked Questions During Pregnancy
Now we are trying to answer some questions that arise in the mind of pregnant women. Even though these questions seem very normal to hear, but every pregnant woman should know their answers:
Should I take supplement during pregnancy?
Yes, especially in the first three months of pregnancy, you should take the advice of a doctor and take supplement of folic acid. Apart from this, doctors may suggest taking supplements of iron, vitamins, etc. in view of your health.
Should I eat more food, because I am pregnant?
No, it is not necessary at all. Just keep in mind that all the essential nutrients are present in abundance in whatever you eat. You and your baby should not lack any nutrients. In addition, in the first trimester of pregnancy, you need 1800 calories per day, 2200 calories a day in the second trimester and 2400 calories per day in the third trimester. Therefore, you should also decide the quantity of your food according to the energy needs.
How often is it worthwhile to eat in pregnancy?
You should eat five to six times a day. You should include the habit of eating three meals in your diet routine and taking two light snacks twice. Try to eat a little or nothing in every two hours. By doing this, your digestion will also be correct and there will be no complaints of gas or acidity.
If there is still a question related to eating food during your pregnancy, then definitely write your question in the comment box below. Also, do not forget to share this article with all the women, who will soon become mothers.