DIET IN PREGNANCY – Penn Care

HEALTHY DIET IN PREGNANCY

A varied diet containing 1500k CAL to 2000k CAL on a average is advised in pregnancy
Avoiding excessive carbohydrate, fat and sugars is of benefit
Good protein intake is vital
Atleast five portions of fruit and vegetables is advisable.
Increasing calcium and iron intake in the form of diary and green leafy vegetables is advisable

Raw foods and uncooked foods. Especially undercooked meat, eggs and seafood can cause serious problems.
Salads and raw fruits needs to be thoroughly washed
Old, stale and reheated food that can cause food poisoning should be avoided
Do not try any foods that you are allergic to.
Large quantities of oily fish, sesame and papaya need to be avoided.

Nuts are a great source of omega oils and therefore can be consumed regularly
Some nuts are high in fat and need to be consumed in moderation ( eg. cashew and pistachios)
Almonds and walnuts are in addition a good source of Vitamin D and Vitamin E.
EATING fish twice a week is advisable and avoid fish caught in waters that are high in mercury such as shark and mackerel
Avoid eating steroid or antibiotic treated meat.
Avoid liver and fruits like papaya with high vit A content

Regular timely meals. Eating late can cause heart burn quite easily in pregnancy
Do not eat for two people. Women usually put on 10-12 kgs in pregnancy.
Include eggs, fruits, vegetables, nuts, diary and green leafy veg in your diet.
Milk, buttermilk, cheese and paneer are good source of protein, calcium and vitamin D.
Eat two hours before you go to bed.
Drink plenty water – at least two liters a day

Pregnant women need an extra 300-400 calories a day especially in the second and third trimester.
This can be easily met by adding a glass of milk and a healthy snack of fruits and nuts.
High fat meals, deep fried foods and junk food should be avoided.
Caffeine in the form of tea and coffee should be avoided or kept to a minimum.
Avoid alcohol and smoking at all costs.