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.