Tips for new mums-to-be
Dr Gowher Yusuf
Hal 3rd stage, Bengaluru Feb 9, 2017
Taking care of yourself should top your priority list while you are pregnant. We have tried to compile some useful tips and tricks, for your diet. Keeping healthy has never been more important.
Here are a few hacks to a healthy and nourishing diet, for a healthy pregnancy:
1. Take A Prenatal Vitamin:
Taking prenatal vitamins is important. During your pregnancy, they can help you attain the required amount of calcium, iron, and folic acid.
If taking a vitamin makes you queasy, then make sure you gurgle down some cool water or juice and lay down for some time.
A diet is never complete, without properly prescribed exercises that you can do alongside it. Some of the exercises that you can perform while you are pregnant are:
- Side-to-side Stretching
- Dumbbells: curl and lift
3. Make a Diet Plan:
To get started, you first need to get a good diet plan constructed. You could visit a dietician or even get proper advice from your gynecologist.
A good diet plan is most essential during your pregnancy. Follow it well for a healthy delivery.
4. Regular Fortified Cereal:
It’s time you start taking fortified cereals regularly. They are a very rich source of the essential vitamins, folate, calcium and iron that you require.
These come especially handy while handling problems like nausea and vomiting during pregnancy.
5. More Dried Beans and Lentils:
Consuming dried beans and lentils may help you receive the required amount of iron and calcium. They make your body strong enough to have a healthy pregnancy.
6. Broccoli and Other Leafy Vegetables:
Broccoli and other green leafy vegetables like spinach, kale, and cabbage provide good roughage. They are also an excellent source of nutrients, vitamins and rich in antioxidants.
7. Go for Low-Fat Dairy Products:
Milk, yogurt, curd and other dairy products are a very useful source of proteins and calcium.
You should still go for low-fat products, to ensure a healthy and normal pregnancy.
8. Have Bananas:
Bananas are a very rich source of potassium. They help you keep your blood pressure balanced. It is also one of the most important fruits that provide the vitamin B26.
9. How much should you eat?
The answer to this is relatively easier. You should always eat according to your appetite. Eating too much may cause heartburn or nausea. Eat as much you want to at any particular point in time. It is important to accept the fact that your weight will increase during pregnancy. Eating will be an important task at this time.
10. Avoid Raw Shellfish:
Raw shellfish like oysters and prawns may contain viruses or bacteria. It is best to avoid such food during your pregnancy.
11. Consume Fish Liver Oil:
It is a major source of omega-3 fatty acids, which are vital for eye development and brain growth. It is also an extremely important source of vitamin D.
12. Dried Fruits:
Consume more of them. Each dried fruit contains about the same amount of iron, potassium, and vitamins as that of a normal fruit. The exception is that there is lower water content in dried fruits, which makes consumption easier. They are a good source for gaining calories too.
13. Have Lean Meat:
Are some of the best sources of lean meat. They provide high-quality protein, which is especially important for strengthening bones and development of a strong body structure. They also help you fight many diseases.
14. Eggs Everyday:
A large egg usually contains around 80 calories. Having an egg every day can become a quite good practice during pregnancy. It contains a lot of high-quality protein and fats, also vitamins.
Eggs are an excellent source of nutrition.
15. Have some Sweet Potatoes:
It is rather easier to substitute your regular potatoes, with sweet potatoes in your diet. They are way healthier and provide a lot of beta-carotene. It is an important source of vitamin A, especially among pregnant women.
16. Berries and Citrus and Citrus Fruits:
They are highly rich in vitamin C. consumption and intake of vitamin C help in the careful maintenance of skin and teeth. They also serve as a healthy, nutritious and filling snack during cravings. These especially come in handy to give you a good texture and great skin even during pregnancy.
17. Drink Up:
Water consumption is very important at all times. It is very important to keep your body hydrated, soft and supple. Dehydration may cause nausea, headaches or even fainting spells. Water is an important carrier of all your nutrients and vitamins within your body. So always have a bottle on your side.
Being hydrated is one of the best things you can do during your pregnancy. It doesn’t take much effort, but keeps you fresh and helps you avoid cramps.
18. Starchy Food:
Make it a point to consume starchy food like potatoes, rice, bread, whole-wheat food items, etc. They are a good source of carbohydrates and also provide a lot of calories.
19. Fruits and Vegetables:
During pregnancy, do not ignore your veggies. Fruits and vegetables are both an important source of vitamins that you simply cannot do without.
20. Unpasteurized Foodstuffs:
Do not opt for unpasteurized food items. They could contain germs or viruses that could prove to be harmful to you and your child.
21. Beware of High Mercury Fish:
They are toxic to your
- Immune and nervous systems.
Be careful while choosing what fish you are about to consume and from where they come.
22. Alcohol- An Absolute No:
Consumption of alcohol during the first trimester could even cause a miscarriage. Alcohol consumption, in fact, is one of the major reasons for birth deformities such as
- Facial deformities
- Cardiovascular defects
- Mental growth retardation
It is difficult to exactly pinpoint the amount of alcohol that can be safely consumed. Thus, pregnant women are often asked to avoid alcohol intake entirely.
23. Avoid too much Caffeine:
Caffeine is a substance that gets absorbed very soon and very easily by your baby. The problem here is that babies do not have the essential enzymes that help digest this caffeine. Thus, too high levels of caffeine intake by the pregnant mother can cause poor growth and chronic diseases in the child during early adulthood.
24. Some Herbal Teas are to be avoided:
Certain herbal teas may cause bleeding in the mother and eventual miscarriage too. They are best avoided.
The best herbal teas that you may intake safely during your pregnancy are orange peel, citrus peel or ginger tea. You could intake 2-3 cups per day.
25. Do not Skip Breakfast:
It is very common among women these days to skip meals, especially breakfast. This is because of the hectic schedule of the modern 21st-century woman.
This may become a major problem during your pregnancy. Make sure you skip no meals. Every meal is important for both you and your child.
26. Eat Healthy Snacks:
Try to avoid snacking on unhealthy foodstuffs. Best snacks that you could consume during pregnancy are whole-grained bread, citrus fruits or even dry fruits.
27. Do not Consume Soft Cheeses:
Soft cheeses have a higher probability of containing bacteria which may prove to be harmful to your baby. It is best to avoid them during snacking or meal times. Hard cheeses are preferable. Consumption of certain cheeses is in fact as they are dairy products and important sources of calcium.
28. Cook more, Have less Packaged food:
There may be certain acrylamides in them. Eat freshly cooked food. They are more nutritious and healthy for both you and your unborn child.
29. Frequent eating:
Eat three meals a day and try to keep snacking in between. Even though you may not be hungry all the time, there may be chances that your baby is.
30. Avoid Too Much Fat and Sugar:
This does not mean that you entirely give up on all of your favorite foods. Occasional fatty snacks are welcome during pregnancy. Just be sure to have healthier food and meals. Do not revert to absolute junk food during pregnancy.
Healthy eating and taking proper care of yourself is important during your pregnancy. The few diet tips that we have provided may help throw some light on what you should eat and what you shouldn’t during this precious time. Make sure you snack regularly and that there are enough healthy food items included in your diet. That should do the trick.