A nutritious, well-balanced diet is crucial for the mother-to-be and her baby’s health throughout pregnancy. This is because the female’s diet during pregnancy is the primary source of nutrients for the fetus.

A pregnant woman’s diet should include a range of healthful foods such as fruits, vegetables and proteins to offer the essential nutrients and sustenance a baby needs for growth and development.

When it comes to eating healthily during pregnancy, determining which foods are the healthiest for you and your baby can be difficult.

But worry not as today we will be providing a thorough guide of what food and beverages to eat and what foods to avoid during pregnancy.

Foods and Beverages to Be Eaten During Pregnancy

• Dairy Products: Dairy products are high in nutrients like calcium and vitamins which aid in the growth of the infant.
• Legumes: Legumes are high in plant-based nutrients such as protein, fiber, iron, folate and calcium, all of which are particularly important during pregnancy.
• Sweet Potatoes: Sweet potatoes are abundant in beta carotene, a nutrient that is needed for good embryonic development.
• Salmon: Salmon is high in docosahexaenoic acid (DHA), an omega-3 fatty acid that is low in pregnancy and must be supplemented.
• Eggs: Eggs are a good source of protein. They supply the amino acids that the newborn requires for growth. They also include over a dozen important vitamins and minerals, including choline.
• Broccoli and Dark, Leafy Greens: Dark, leafy greens like broccoli are high in vitamins A, C, B6, K, folate and antioxidants. As a result, they provide enough haemoglobin supply, support bone health and avoid skin disorders.
• Lean Meat and Proteins: Lean meat is a wonderful source of high-quality protein, which is advantageous to pregnant health.
• Berries: Berries are high in water, healthful carbs, vitamin C and fiber. Furthermore, they may aid in increasing your vitamin and water intake.
• Avocados: Avocados are abundant in several nutrients including vitamin C, folate and magnesium, all of which are important for newborn growth.
• Dry Fruits: Dry fruits are rich in calcium, potassium and zinc. Their high fiber content aids in avoiding constipation during pregnancy.
• Fish Liver Oil: Fish liver oil is high in omega-3 fatty acids which are the healthiest type of fat. They lower the likelihood of premature birth.
• Water: It’s important to drink 8 to 11 glasses of water a day when pregnant. It aids digestion and maintains the protective fluid known as amniotic fluid surrounding the fetus.

Foods to Avoid During Pregnancy

• High Mercury Fish: Consuming high mercury fish causes the chemical (mercury) to build in your bloodstream over time. Excess mercury in the baby’s circulation might harm his or her growing nervous system and brain.
• Undercooked or Raw Fish: Raw fish is more likely to have parasites, germs or microbes than completely cooked fish and you most certainly don’t want to expose your child to them!
• Undercooked, Raw and Processed Meat: Processed meat is likely to contain listeria germs which can cause food poisoning and vomiting in pregnant women.Raw and undercooked meat may potentially include microbes such as bacteria that can cause illness.
• Raw Eggs: Raw eggs should be avoided during pregnancy because they can harbor salmonella bacteria which can cause food poisoning, vomiting, and diarrhea.
• Organ Meat: Organ meat contains vitamin A which in excess can cause congenital deformities in the infant and even miscarriage, particularly during the first trimester of pregnancy.
• Caffeine: Caffeine is a stimulant that raises your heart rate and blood pressure, both of which are harmful during pregnancy. Additionally, coffee can pass through the placenta which acts as a barrier between you and your child.
• Raw Sprouts: Raw sprouts thrive in warm, humid circumstances which are suitable for the growth of bacteria (such as Salmonella and E. coli). As a result, eating raw sprouts can make you sick.
• Unwashed Produce: Unwashed produce are the foods to avoid during pregnancy because consuming them might expose you to a dangerous parasite called Toxoplasma gondii which is common in undercooked meat and unwashed veggies.
• Unpasteurized Milk, Juice and Fruit Juice: Raw, unpasteurized milk, cheese and fruit juice may include bacteria such as E.coli, Listeria and Campylobacter jejuni which can cause foodborne diseases.
• Alcohol: Alcohol intake during the first trimester of pregnancy might result in structural problems in the fetus such as odd facial characteristics.
• Processed Junk Foods: Consuming processed junk foods during pregnancy might raise levels of acrylamide, a toxic chemical that is hazardous to the fetus.

So these are some of the foods that should be eaten as well as avoided during pregnancy. While there are many nutritious meals that you may consume to keep your infant safe and healthy during pregnancy, this Indian food plan may or may not be suitable for everyone.

Thus in the event of food allergies or problems, Meher Hospital being one of the most well-reputed hospitals, can create a customized diet chart.

Till then have a happy and healthy pregnancy!