What to eat and what to avoid

When you’re pregnant, it’s natural to start thinking about your nutrition. However, like others, you may be tempted to seek advice from your family or friends, Google, or just depend on your previous pregnancy experience.
What you should realise is that every pregnancy is unique. As age or environment might influence physical or hormonal changes that impact pregnancy, the body’s reaction may differ.
Pregnant women must ensure that their food has adequate nutrients and energy for the baby’s optimal development and growth. They must also ensure that their body is in good condition to deal with the changes that are taking place. The mother’s diet must be balanced and nutritious for a good pregnancy.

When developing a healthy diet, you’ll want to focus mostly on foods that include more of the nutrients you’d need even if you weren’t pregnant, such as:
• Fruits and vegetables are high in vitamins and minerals.
o You can consume modest amounts of fruits and veggies
o Since fruit has a naturally high sugar content, consuming whole fruit is typically preferable to drinking in
the form of juice
• Dried fruit
o Abundant in calories, fibre, and a variety of vital nutrients.
o A single piece of dried fruit has the same amount of nutrients as fresh fruit, but without the water and in a
much smaller size.
o One serving of dried fruit contains a significant amount of essential vitamins and minerals, including folate, iron, and

potassium.
o Avoid sugar-coated dried fruits.
• Whole Grains
o They are high in fibre, vitamins, and plant components. Instead of white bread, and white rice, consider oats,
quinoa and brown rice.
o They are also high in protein.
o They also include B vitamins, fibre, and magnesium which are vital during pregnancy.
• Healthy Dairy
o Dairy products are high in protein and calcium, which aid in your baby’s bone growth. Take these in moderation.
o Choose low-fat dairy products wherever possible.
o Yogurt has a higher calcium content than other milk products.
• Legumes
o High in fibre, protein, iron, folate, and calcium, all of which your body requires more of during pregnancy.
o Chickpeas, soybeans, peas are rich in protein.
• Meat, Fish and Egg
o Eating properly cooked meat and fish are good during pregnancy.
o It is good to avoid fried meat or fish.
o Avoid raw fish and fish that are rich in mercury.
o Eggs are a good source of choline, which is essential during pregnancy. It is essential for a baby’s brain growth and

aids in the prevention of developmental disorders of the brain and spine.
• Water: The Magical Liquid
o It covers a wide range of health concerns, including pregnancy. Drink the appropriate quantity of water every
day.
o Staying hydrated may aid in the relief of pregnancy symptoms such as morning sickness and nausea.
o Dehydration, on the other hand, might cause contractions and pre-term labour, especially if it occurs during your

third trimester.

o Avoid energy drinks, soda, alcohol, coloured juices, caffeine.
o Remember there is no replacement for water.
Consult your doctor to know the facts about food habits during pregnancy. This is the time where you hear a lot of advice from different sides. It’s always a better option to seek advice from your doctor. Eat well, Drink well, Stay Active. Enjoy every moment of your preggy days.