During pregnancy, what mother eats and drinks is the
main source of nourishment to her baby. So, mother should be very cautious in
choosing her diet when she is pregnant. She must choose variety of healthy
beverages and foods which can provide give necessary nutrients to the growth
and development of the baby.
According to American College of Obstetricians and Gynecologists (ACOG), it is said that a pregnant women needs more folic acid, protein, iron and calcium than the normal women. The major sources of these nutrients are poultry, meat, nuts, fish, eggs, dried beans, tofu and peas.
Each one has its own importance and plays a crucial role in child’s birth as well as the mother’s health. Also there are few foods that pregnant women can take and few she shouldn’t take.
If you are a pregnant, you need to know and follow them to have good health and healthy baby. So, read the information given below.
Foods that a Pregnant Women Can Take
As said, during pregnancy mother east notorious foods almost all the time and as a part of it we would recommend eating the following foods.
1. Vegetables and Fruits
Fruits and vegetables are low in calories as well as rich in vitamins, minerals and fiber. So, pregnant women are suggested to takes them especially during their 2nd and 3rd trimester. Vegetables and fruits serves as a healthy and natural notorious food. So, don’t avoid them.
2. Dairy Products
Milk, cheese and yogurt are the dietary sources of vitamin D, calcium and protein. So, it is suggested that pregnant women must concentrate on them for at least 3 to 4 servings of this dairy products a day.
3. Lean Protein
To support the growth of the baby, pregnant women should include the foods that are rich in protein sources at their diet. Especially, fish, meat, eggs, beans, milk, nuts etc.
4. Whole Grains
Whole grains are very important diet for pregnant women because they are important source of energy and also provides, iron, fiber and vitamin B. So, half of the carbohydrates for pregnant women should come from whole grains such as, whole-wheat pasta, brown rice, oatmeal, breads etc.
In addition to this, pregnant women should also have
parental vitamins that obtain nutrients such as folic acid as well as iron.
But, these can’t be obtained directly from the foods alone.
Though pregnant women take chew able vitamins they may not have sufficient levels of iron in them. So, consult your doctor because your doctor may suggest you some iron rich foods or medicine. Apart from these pregnant women should also limit and avoid few foods. They are listed below.
Foods Pregnant Women Should Limit
There are few foods that pregnant women shouldn’t take much and they are listed below.
Fish is a sea food which is a source of lean
protein. Some fishes also include omge-3 fatty acids which a healthy fat and
good for heart. But, anything in limit is good. In the same way, pregnant women
should limit taking the seafood. They should eat only 12 ounce of sea food or
cooked fish a week and not more than that.
This is according to ACOG. And white tuna or albacore which have high levels or mercury must be limited only 6 ounces a week. This is because mercury which is a metal is harmful to baby’s development of brain. But, you can eat canned light tuna has less mercury and it is safe for eating during pregnancy.
Pregnant women should take less than 200 mg of caffeine i.e., 12-ounce cup of coffee a day and not more than that according to ACOG. This moderate consumption of caffeine doesn’t lead to premature birth or miscarriage. So, you can have it in the limited amount.
Foods that a Pregnant Women Should Avoid
1. Raw Meat
Toxoplasma infection for mother may be caused
because of the raw meat and it may spread from mother to baby which leads to
the problems such as, mental disability or blindness in the later life as
reported by CDC (Centers for Disease Control and Prevention).
In order to avoid this problem, it is advised to avoid foods such as, raw or uncooked poultry or meat; raw fish such as ceviches, sashimi, carpaccio and sushi; uncooked or raw shellfish, such as oysters, clams, scallops and mussels. Some foods also cause illness to the pregnant women. So, better avoid eating these foods when you are pregnant.
2. Unpasteurized Food
As per USDA, pregnant women are at high risk or getting sick because of food poisoning such as listeriosis and toxoplasmosis. So, to avoid these risks, pregnant women are recommended to avoid the foods such as, luncheon meats, hot dogs and cold cuts unless heated; Store-bought deli salads such as, chicken salad, seafood salad, ham salad and tuna salad; Unpasteurized foods and milk; unpasteurized refrigerated pates or meat spreads etc.
It is better mothers avoid drinking alcohol as it is directly linked to the baby through a umbilical cord and may lead to fetal alcohol spectrum disorders in baby that include behavioral difficulties and physical problems in child according to CDC.
So, pregnant women should be aware of their regular
diet and only take the recommended foods to keep yourself and your baby
healthy. Apart from this, you must also take the suggestion of the doctor for
your prenatal diet and they may suggest you more better options. Hope this diet
and nutrition information for pregnant women will help you.