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
FOODS TO AVOID
- 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.
MYTHS ABOUT EATING IN PREGNANCY
- 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
IDEAL EATING HABITS IN PREGNANCY
- 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.