What Food to Avoid, Necessary Vitamins and Tips for a Healthy Pregnancy

It is important to focus on protein-rich foods. Soy products like tofu contain good protein and folic acid. While proteins help the baby grow, folic acid helps keep birth defects at bay.

Smoking, a habit that is very hard to get rid of, can cause your baby to be born prematurely and underweight, and put him at the risk of many other serious complications, including SIDS (Sudden Infant Death Syndrome).

Even Alcohol consumption can cause many defects in the baby, especially with cell development. Remember that the alcohol that courses through a mother's blood can enter the baby's system.

When it comes to Indian cuisine, variation is limitless. We cook various ingredients in many different ways. One cannot always keep a note of hat is going into each dish. But the case is different when it comes to food intake of a pregnant women. As a pregnant women, there are certain foods which you should strictly avoid.

This list of food to where we would put a 'no' during pregnancy starts with papaya. It contains certain compounds which are harmful for pregnant women. The aubergine or eggplant, is another food ingredient which is frequently used in a Indian kitchen. This comes second on the list of food that needs to be avoided. It has menstruation-inducing properties. Raw eggs are also to be avoided because of the dangers of salmonella. Salmonella is an infection that affects the intestinal tract and causes diarrhoea, fever and abdominal cramping.

The list of Indian foods to avoid during early pregnancy also include sesame seeds, fennel seeds and fenugreek (methi) which can cause uterine contractions because of the presence of phytoestrogens. Monosodium Glutamate, commonly known as Ajinomoto and used in Indo-Chinese dishes, is harmful too.

Vitamins to prioritize during pregnancy

Vitamin B or folic acid is one of the most crucial vitamins for the well-being of a pregnant woman. It is necessary during the early stages of pregnancy and prior to conception as well. A deficiency of Vitamin B during pregnancy can cause neural tube defects in the baby.

Vitamin D is the main facilitator of calcium absorption. A deficiency may lead to complications with the skeletal system and affect the bone health of both, the mother and the child.

Ascorbic acid or Vitamin C is another important nutrient that must be part of a woman's pregnancy diet. Vitamin C helps in absorbing iron, an important mineral required for expecting mothers. A deficiency can hamper the growth and development of the foetus' brain.

Where to Get the Required Vitamins

Foods strong in folic acid or Vitamin B include green leafy veggies and liver. Broccoli, lentils, peas, cauliflower and beetroot are important sources of this nutrient.

Mushrooms, dairy products, and eggs are great sources of Vitamin D. Taking regular walks outside while the weather is pleasantly sunny is another great way to soak up some Vitamin D.

Capsicum, spinach, citrus fruits and peas are a great source of Vitamin C.

Necessary Measures to keep yourself and your baby healthy

Try to add more healthy options to the traditional Indian diet and make sure you avoid harmful habits and certain food. Your baby's nutrition depends on you.

Try to avoid aerated drinks. It does not contain any nutrients and have too much sugar which poses more harm to the baby than good.

While eating for yourself and your baby, you don't have to increase the quantity, but but rather the quality and balance. Gaining weight to an amount which is more than what is expected during pregnancy can lead to preterm births and gestational diabetes. Ideally, during pregnancy, the average woman does not require more than 300 additional other than the RDA and healthy calories per day. An increase of 11 to 15 kgs while pregnant is considered healthy in the case of a woman who was of average weight before pregnancy.

Uncooked meat like sushi is a big no. They may contain parasites such as tapeworm. Uncooked meat may also contain traces of the salmonella bacteria which can cause food poisoning.

Tea and coffee, which people use as the need of the hour, should be consumed in moderation. Certain studies attribute higher risks of miscarriage to excess caffeine consumption. Decaffeinated or herbal teas are good for women to have when they're pregnant.

When it comes to fish, Shrimp and Tuna are excellent seafood options as they are low in mercury. Omega-3 fatty acids are always beneficial, so make sure to pop in some fish liver oil capsules daily. A dosage of 300 mg per day is recommended.

It is important to focus on protein-rich foods. Soy products like tofu contain good protein and folic acid. While proteins help the baby grow, folic acid helps keep birth defects at bay.

Smoking, a habit that is very hard to get rid of, can cause your baby to be born prematurely and underweight, and put him at the risk of many other serious complications, including SIDS (Sudden Infant Death Syndrome).

Even Alcohol consumption can cause many defects in the baby, especially with cell development. Remember that the alcohol that courses through a mother's blood can enter the baby's system.

Modern weight-loss diets like low-carb plans during your pregnancy should be strictly avoided. Stick to tried-and-tested methods of nutrition, and always consult an expert if you're trying out something new. Ideally, a pregnant woman shouldn't be looking to lose weight unless specifically instructed by her doctor.

Hygiene maintenance is a very necessary element in all aspects of life. Always avoid potential bacterial hazards like soft cheese and leftovers. The fridge should always be set at or below 4 degrees Celsius.

Increase the calcium intake as it is essential for the baby's development in the last two trimesters. It also benefits you by reducing the risk of developing osteoporosis in the long run.

Avoid your favourite junk food during pregnancy and rain check it for future enjoyment. Save your favourite junk food for a special occasion. Foods that are loaded with sugar or have a high salt content are known to create a similar preference in the baby, who gets accustomed to it.

A balanced diet is creates the foundation for a healthy pregnancy and ensures the well-being of both the mother and the child. Staying conscious of what you eat not only helps you gain weight prudently but also helps with postpartum weight loss.

Also Read: Traditional Outfits of the Northeast

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