What foods should I eat during pregnancy?

During pregnancy, it's important to consume plenty of fruits, vegetables, whole grains, dairy products, and lean meats.

Why are fruits and vegetables important during pregnancy?

Fruits and vegetables provide essential vitamins, minerals, and fiber that support the baby's growth and help maintain your health.

Which foods should I avoid during pregnancy?

Avoid raw or undercooked meats, mercury-filled fish, unpasteurized dairy products, and raw eggs during pregnancy to reduce the risk of foodborne illnesses.

Can I eat seafood during pregnancy?

Yes, seafood can be part of a healthy pregnancy diet. Choose low-mercury options like salmon and shrimp, and avoid raw fish and sushi.

Are herbal teas safe to drink during pregnancy?

Some herbal teas are safe during pregnancy, but others can be harmful. It's best to consult with your doctor or healthcare provider before consuming herbal teas.

What should I do if I have food cravings during pregnancy?

It's normal to have food cravings during pregnancy. While it's okay to indulge occasionally, try to balance cravings with healthy foods to ensure you're getting essential nutrients.

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06-07-2024 Team Medicover Public-Health

Essential Pregnancy Diet: Foods to Include and Avoid

A nutritious diet is essential during pregnancy for both the mother and the child. It will help a woman meet the increased physical demands of pregnancy while also assisting the development of the fetus. Pregnancy foods should include a balance of proteins, carbohydrates, and fats.

However, certain foods and beverages can harm a pregnant woman's and her unborn baby's health. Let us learn more about foods to eat and avoid for a healthy pregnancy.

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Foods to Eat During Pregnancy

Dairy: Dairy products like milk, Greek yoghurt, paneer, and ghee are rich in calcium, protein, Vitamin D, and other vital nutrients. They promote strong bones and teeth for both you and your baby.
Eggs: Eggs are packed with essential nutrients like vitamin B, proteins, and minerals, which support brain development and prevent neural tube defects.
Bananas: High in folic acid, potassium, and vitamin B6, bananas aid in energy production and prevent anaemia. They also help with digestion and constipation, which are common issues during pregnancy.
Sweet Potatoes: Rich in beta-carotene and fibre, sweet potatoes support cell growth and digestion. Enjoy them in moderation as part of a balanced diet.
Legumes: Legumes provide plant-based fibre, protein, folate, and other nutrients crucial for both you and your baby's health. They prevent constipation and ensure a healthy pregnancy.
Leafy Vegetables: Dark green vegetables are rich in antioxidants, calcium, and vitamins, like vitamin B12, which are essential for a healthy pregnancy. They boost haemoglobin levels and promote healthy bones and skin.
Orange Juice: High in folate, potassium, and vitamin C, orange juice prevents neural tube defects and aids in iron absorption for you and your baby.

Foods to Avoid During Pregnancy

It's important to be cautious about the foods you eat during pregnancy, especially during the first month.

Avoid unpasteurised foods: Many low-fat dairy products (e.g., skim milk, mozzarella cheese, cottage cheese) can be nutritious, but avoid unpasteurised versions to prevent foodborne illness.
Avoid raw fruits and vegetables: Wash all raw fruits and vegetables thoroughly to remove harmful bacteria and dirt. Avoid raw sprouts, radishes, and beans as they may contain disease-causing bacteria. Cook sprouts thoroughly before consumption.
Limit caffeine intake: Caffeine can cross the placenta, and its effects on the baby are uncertain. Consider limiting or avoiding caffeine during pregnancy under the guidance of your doctor.
Avoid alcohol consumption: Drinking alcohol during pregnancy increases the risk of miscarriage, stillbirth, and fetal alcohol syndrome, which can cause facial deformities and intellectual disability.
Avoid undercooked meat: Ensure that all meat, poultry, and eggs are thoroughly cooked to prevent bacterial food poisoning, which can have adverse effects during pregnancy.

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Monthly Nutritional Foods Chart for Pregnant Women

Trimester	Months	Key Nutrients And Foods
First Trimester	1-3	Folic Acid: Leafy greens, fortified cereals, legumes Protein: Lean meats, poultry, fish, eggs, legumes, nuts Calcium: Dairy products, fortified plant-based milks Iron: Lean red meat, poultry, fish, beans, lentils Healthy Fats: Salmon, walnuts, flaxseeds, chia seeds Hydration: Water
Second Trimester	4-6	Protein: Lean meats, poultry, fish, eggs, legumes, nuts Calcium and Vitamin D: Dairy products, fortified milk Fiber: Fruits, vegetables, whole grains, legumes Omega-3 Fatty Acids: Salmon, walnuts, flaxseeds, chia seeds Healthy Snacks: Fruits, yogurt, nuts, whole-grain crackers
Third Trimester	7-9	Calorie Intake: Increase Slightly Iron: Lean red meat, poultry, fish, beans, lentils Omega-3 Fatty Acids: Salmon, walnuts, flaxseeds, chia seeds Healthy Carbohydrates: Whole grains, fruits, vegetables Hydration: Water

Frequently Asked Questions

Consume plenty of fruits, vegetables, whole grains, dairy products, and lean meats.

They provide vitamins, minerals, and fiber that help the baby grow and keep you healthy.

Avoid raw or undercooked meats, mercury-filled fish, unpasteurized dairy products, and raw eggs.

Yes, but choose low-mercury options like salmon and shrimp. Avoid raw fish and sushi.

Some herbal teas are safe, but others can be harmful. Consult with your doctor before drinking herbal teas.

It's okay to indulge in cravings occasionally, but try to balance them with healthy foods to get essential nutrients.

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Essential Pregnancy Diet: Foods to Include and Avoid

Foods to Eat During Pregnancy

Foods to Avoid During Pregnancy

Monthly Nutritional Foods Chart for Pregnant Women

Frequently Asked Questions

1. What foods should I eat during pregnancy?

2. Why are fruits and vegetables important during pregnancy?

3. Which foods should I avoid during pregnancy?

4. Can I eat seafood during pregnancy?

5. Are herbal teas safe to drink during pregnancy?

6. What should I do if I have food cravings during pregnancy?

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