Food Health

What should be the Perfect Pregnancy Diet

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Written by Sudip Mazumdar

Knowing whether you are pregnant or not has become quite easier and comfortable due to the introduction of home pregnancy kits or Billigr-tester.no/graviditetstest.
Being a mother means complete embracement of the womanhood. The day you get to know that you are pregnant, your responsibility as a mother starts. The duty of the mother begins by taking care of the development of the fetus, to feeding the child beside you. Here begins the journey of a mother from the very day she gets pregnant till the day she draws her last breath.

Test positive? What to do now? Guidelines to be followed.

Once your test results are positive, your journey as a mother starts. You need to be extra careful of your lifestyle and environment, as that affects your child. Consult your Gynecologist and make an appointment with your dietician to get some changes recommended in your diet.

Food is the most important factor on which the health of the mother and the child depends. A pregnant lady should be highly cautious about her dietary habits and choices.

Diet for a Pregnant lady.

The food the mother eats reaches the fetus through the umbilical cord and other associated tissues. Thus, a fetus gets its nutrition from her mother which depends upon the food eaten by her.

Here are some dietary recommendations that a pregnant lady should follow.

1. Eat folate rich foods {600mg}
2. Magnesium{360mg/day}
3. Increase protein diet{71gm}
4. Riboflavin{1.4mg}
5. Vitamin A{770microgram}
6. Vitamin C{85}
7. Reduce calcium levels {1000mg}

Foods to be excluded from the diet

1.Alcohol: Consumption of alcohol during pregnancy is detrimental to the health of the fetus. It leads to cognitive disabilities and impairments in the newborn.
2. Seafood: Fishes and other kinds of seafood have high levels of mercury in them, which is toxic and can pass to the fetus through the placenta.
3. Raw and uncooked food: Raw meats and vegetables should be avoided. Uncooked foods or foods that are not cooked properly must be avoided.
4. Don’t eat junk foods, outside foods, etc.

Recommended Foods

1. Water: Try consuming a large amount of water, stay hydrated and, drink water after every 40-50 minutes to maintain the osmolality of blood and body homeostasis.
2. Vitamin B rich foods: Try consuming whole grains as they are a rich source of fiber and also contain B vitamins like Riboflavin, Thiamine, and Niacin.
3. Green leafy vegetables: Green leafy vegetables like spinach, broccoli, salads are a good source of vitamin A, calcium, iron, and folate. These must be consumed.
4. Protein-rich diet: A pregnant lady needs a large amount of protein in the diet as compared to a normal woman. Try eating lean meat, eggs.
5. Nuts and oilseeds: Nuts are quite a rich source of omega3 fatty acids. Thus, eating a handful of dry fruits like almonds, cashews, etc could provide you a good amount of linoleic and linolenic acid.
6. Fruits: Fruits like those rich in vitamin c and vitamin A are quite preferable like oranges, apples, bananas, avocados.
7. Dairy Products: Pasteurized milk and other milk products like plain yogurt, butter, etc could provide you a good amount of phosphorus, calcium, and magnesium. Even they are a good source of Vitamin D.
8. Legumes: Legumes like peas, lentils, beans, etc are a good source of fiber, B vitamins, and proteins.
9. Sweet Potatoes: These are good to increase the Vitamin A content in the body. Moreover, they help in digestibility and are a good source of nutrition.

Conclusion

In a nutshell, The health of the mother as well as the child during pregnancy, are greatly dependent on their nutritional status. Eating a healthy diet keeps the mother as well as the child nourished and helps in the proper development of the fetus. So, once your test result is positive, rush to your doctor and dietician, and get yourself a diet plan ready and know the needs of your child.

About the author

Sudip Mazumdar

A Mechanical engineer as well as a passionate blogger.

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