By Dr.Anitha Narayanmurthy, Dietitian/Nutritionist
Nutrition should always be a priority, but when you are having a baby it becomes even more important. At this period in your life, it is vital to stick to good health habits. Ensuring you receive all of the nutrients your body needs will help to promote a safe pregnancy and a healthy environment for your baby.
Your diet does make a huge difference in pregnancy period as it has a great effect on the offspring. Whatever the mother is eating is ultimately eaten by the offspring so if the mother is having a good and proper diet her baby will be healthier and fit.
So, it is really necessary to eat ‘GOOD’ in pregnancy regime. Let’s have a look at the pro and pre diet in pregnancy period.
The Pre-Pregnancy Diet-
Grains. Foods that are made from wheat, rice, oats, cornmeal, barley, or another cereal grain are grain products. Make half of your grains whole-grains. Examples of whole-grains include whole wheat, brown rice, and oatmeal.
Vegetables. Vary your vegetables. Choose a variety of vegetables, including dark green, red, and orange vegetables, legumes (dry beans and peas), and starchy vegetables. Healthier options include buying fresh, canned (low-sodium or no-salt-added versions) or plain frozen (without added sauces or seasonings) vegetables.
Fruits. Any fruit or 100% fruit juice counts as part of the fruit group. Fruits may be fresh, canned (packed in 100% juice or water), frozen, or dried, and may be whole, cut-up, or pureed.
Dairy. Milk products and many foods made from milk are considered part of this food group. Switch to fat-free or low-fat dairy products that are high in calcium.
Protein. Go lean with protein. Choose low-fat or lean meats and poultry. Vary your protein routine by choosing more fish, nuts, seeds, peas, and beans.
- Folic Acid
- High-Quality Proteins
- Omega-3 Fatty Acids
- Low-Fat or Full-Fat Dairy
What Should Be The Post-Pregnancy Duet Plan?
- Don’t Turn to Coffee and Sweets!
- Include Mood-Boosting Foods in Your Diet.
- Set realistic weight loss goals & expectations
- Do your Kegels.
- Stop Consuming Dairy, No Matter What
- Nuts are great for nourishing the body and producing breast milk.
What would happen if one does not follow the good diet plan?
- Fetus and Infant Death
- Insufficient Growth
- Neurological Disorders
- Low Birth Weight
- Proper Nutrition During Pregnancy
- Moher death
- Body Weakness.
Diet NOT to be followed during pregnancy…
- Liver and liver products
- Mould-ripened cheeses
- Raw and lightly cooked eggs
- shark, swordfish and marlin
- Undercooked, chilled ready meals
- Raw poultry and raw meat
- Raw shell fish
- Unpasteurised milk
Eating for two is just a myth, you only need an extra 200 calories a day during the final stages of your pregnancy. This is why many women struggle to lose baby weight, because it is not just the amount gained through pregnancy but additional weight besides this.