Pregnancy is one of the most magical times for a woman. During this stage, women go through many changes, including hormonal, physical, and emotional changes. Therefore it is pretty essential to take care of the human body and mind during this period.
This means that women need to stay happy and contented. While the term ‘taking care’ may vary from one woman to another, there are some common ways of keeping the body healthy. For instance, there are different types of foods you should eat and avoid during pregnancy.
What Are The Types Of Foods You Should Prepare For A Pregnancy Diet Menu?
For a pregnant woman, eating right is very important. If you do not know anything about pregnancy diet what to eat, here are some tips that you can use:
1. Eat a Variety of Foods
Ensure that you eat different types of foods to get all the crucial nutrients you need. It is recommended that you eat a daily three servings of protein sources (nuts, eggs, fish, poultry, meat), four servings of dairy products, four servings of fruits and vegetables, and 6-11 servings of grains and bread. Additionally, you should consume sweets and fats in moderation.
2. Eat Fiber-Rich Foods
Always consume foods rich in fibre like rice, pasta, beans, cereals, whole-grain bread, vegetables, and fruits. Apart from these food sources, you can also take fibre supplements in the required amounts. However, you must talk to your doctor before taking any supplements.
3. Opt For Protein-Rich Foods
A lot of medical experts that discuss what diet is good for pregnancy to agree on protein-rich foods. Proteins encourage the production of blood. This increase in blood production will also supply the blood of the baby. Look for protein sources that do not have much fat, like poultry, fish, lean meats, and tofu.
4. Consume Iodine Daily
No pregnancy diet can be complete without iodine, which you should eat daily to develop the baby’s brain and nervous system. The minimum amount of iodine you should eat is 220-micrograms. However, do not have more than 1,100-mcg a day. You can look into food sources like dairy products (cottage cheese, milk), baked potatoes, and seafood (shrimp, salmon).
5. Look for Foods Rich In Folate
Always eat at least 0.64-mg of folates every day. This will prevent neural tube defects like spina bifida. Some great sources of folates include chickpeas, black-eyed peas, black beans, and dark green leafy vegetables. Or else, you can take folic acid supplements in moderation.
6. Look for Foods That Offer Different Types of Nutrients and Vitamins
As a Top Mom, always consider foods that are a good source of at least one type of vitamin. For instance, you can eat mustard seeds, tomatoes, red or green peppers, Brussel sprouts, cauliflower, broccoli, papaya, strawberries, and oranges for vitamin C.
You can eat apricots, beet greens, spinach, sweet potatoes, and carrots for vitamin A. Include foods high in zinc for pregnancy.
What Are The Types Of Foods You Should Avoid While On A Pregnancy Diet?
Now that you know what types of foods you should include in your pregnancy diet menu, here are some foods that you should actively avoid:
This goes without saying. Alcohol has never been good for anyone. Hence, you should avoid it, especially if you are pregnant. It has been found that alcohol has resulted in low birthweight babies, birth defects, intellectual disability, premature delivery, etc.
2. Limit The Intake Of Caffeine
While you can consume caffeine during pregnancy, you need to maintain an upper limit of 300-mg per day. On average, an 8-ounce coffee cup contains 150-mg of caffeine. On the other hand, black tea contains 80-mg. You should remember that chocolate contains caffeine as well, especially dark chocolate.
3. Avoid Some Types Of Seafood
It is recommended that you avoid certain types of seafood like tilefish (also known as white snapper), king mackerel, farmed salmon (wild salmon is okay), swordfish, and sharks. This is because these fishes contain high levels of mercury. Consuming too much mercury can have disastrous effects on the baby’s central nervous system.
4. Avoid Saccharin
Medical experts discourage the use of saccharin during pregnancy. This is because it can cross the placenta and remains in the fetal tissues. Instead, you can look into artificial FDA-approved sweeteners during pregnancy. Some types of sweeteners you can consume are sucralose (Splenda), acesulfame-K (Sunett), aspartame (NutraSweet), etc. However, talk to your doctor beforehand and have them in moderation.
This is how to prepare for a pregnancy diet when you are pregnant. It is important to know what types of foods you are consuming and avoid expecting a child. Preventing certain types of foods can reduce various types of health risks for the baby. With the help of this list, you will now have a fair idea of the types of foods you should eat and avoid.
What do you think of all this? Let us know in the comments!
Author: Rachel Hudson
Rachel Hudson is a journalist and a blogger living in California and writing articles for different websites since 2015. She has a degree in medicine; hence she is covering everything related to health, wellness, etc., including motherhood and breastfeeding.