Healthy Pregnancy Diet: Essential Foods to Eat & Avoid

Congratulations! The big news has arrived and you are now all set to begin those nine months of pampering and care!

As much as you are excited, there will be a thousand questions running through your mind, especially those that concern you and your to-be-born baby’s health.

One of the biggest queries that most expectant moms have is what to eat during those nine months. Everything that you eat now will directly affect your baby’s growth in the womb. Post-delivery, what you eat will help provide nourishment to your baby, while you breastfeed your baby.

Eating right during these nine months will ensure that you are healthy; it will ensure that your baby is getting the required nutrition to grow properly, and it will also help your body to adjust to the needs of delivery and recovery post-delivery.

So without worrying about what to eat and what not to eat, here is a comprehensive guide about your pregnancy diet.

Pregnancy Diet: What to Eat?

Do remember however that every woman’s body may react in a different way, and it is always advisable to run this through with your doctor first. Also, if eating something causes you any kind of discomfort, discontinue it immediately and consult your doctor.

1. Grains and Cereals:

• All whole grain foods are great during pregnancy as they are high in fibre. These include bread, rice, pasta, wheat and oatmeal.
• Besides being a great source of fibre, these foods are also loaded with minerals and are often iron-fortified.
• Pregnant women are very susceptible to constipation which may lead to painful hemorrhoids in the third trimester and post-delivery. Hence the need for fiber rich food.
• The mineral content helps in the overall development of the foetus and replenishes minerals in the mother’s body as well.

2. Fruits:

• Fruits are laden with vital minerals, fluids and antioxidants that are essential during pregnancy.
• The expectant mother must include at least five servings of fresh or frozen fruits in her daily diet, right through day one till the final delivery day.
• Fruits have benefits that you just can’t ignore. They come in small servings, don’t give you acidity and help relieve constipation.
• The best part is that they are free from fat and cholesterol, and are easily available and affordable.

3. Minerals:

The main minerals that are vital for pregnancy are as follows:

• Calcium: (RDA 1000mg) found in most greens, milk products, legumes and nuts.
• Zinc: (RDA 15mg) whole grains, broccoli, eggs, lean meats and tomatoes.
• Iron: (RDA 30mg) whole grains, greens, meats, legumes, dried fruits and tofu.
• Iodine: (RDA 175mcg) iodized salt, seafood and cheese.
• Selenium: (RDA 65mcg) seafood and grains.
• Phosphorus: (RDA 700mg) fish, eggs, meats.
• Magnesium: (RDA 360mg) all beans, cashews, broccoli and tofu.
• Flouride: (RDA 3.1mg) fluoridated water, seafood and tea.

4. Proteins:

• These are the body building nutrients and must be taken in plenty, both for the mother and the unborn child.
• Eggs, meats and milk products must be a major part of your diet.
• Vegetarians may include milk products, quinoa, tofu and soy in their diet.
• Besides containing vital proteins, these products are also laden with vitamins, minerals and essential fats.

5. Fats:

• If you have avoided fatty treats all their lives, it’s time to begin now.
• Your body requires essential fatty acids (EFAs) to maintain the heightened metabolism during pregnancy.
• Omega-3 and omega-6 fatty acids are extremely vital for the normal brain development of the fetus.
• DHA (Docosahexaenoic Acid) found in omega-3 fatty acids plays a crucial role in the brain development of the fetus.
• Good sources of essential fats are olive oil, cod liver oil, fish, wheat germ oil, flaxseed oil and coconut oil.

6. Milk Products:

• Your body needs at least a liter of milk protein every day.
• Milk contains a full basket of vital minerals and vitamins that you just cannot afford to miss during pregnancy.
• Include full cream or whole milk as opposed to skimmed milk as it contains fat soluble vitamins – A, D, E and K.
• Milk also contains high amounts of calcium, amino acids and proteins.
• It contains cholesterol reducing medium chain triglycerides (MCTs) and antioxidants.
• People who are lactose intolerant may choose from goat’s milk, soy milk, rice milk, almond milk or oat milk as they are all lactose-free.

Pregnancy Diet – What NOT to Eat:

Just as you have to know what you should eat during pregnancy, you need to also know what you should NOT eat during pregnancy. Here is a list of ‘Don’ts’ for a healthy pregnancy.

1. Raw Seafood:

The top must-not-eat food during pregnancy is raw, uncooked fish.

• Shellfish, marlin, swordfish, shark and sushi – all of them contain methyl mercury which is severely detrimental for fetal brain development.
• Consult your doctor before starting any fish oils too.
• Avoid undercooked fish as it might contain harmful bacteria and give you an unwanted infection.

2. Raw Meats:

Raw, undercooked meats are avoided at all times in life, much more so during pregnancy.

• Besides possibly containing infectious bacteria, these might also contain toxoplasma cysts. These cysts contain the toxoplasma gondii parasite and may cause severe damage to the fetus.
• The parasitic infection reaches the fetus through the umbilical cord and wreaks havoc.
• All meats must be washed and cooked thoroughly – another good reason to avoid eating out too often.
• Avoid pre-stuffed poultry, ready-to-eat meats and meat spreads as they may contain harmful bacteria.
• Liver must be avoided as it contains large doses of vitamin A and its excess can be harmful to the fetus.

3. Unwashed Vegetables and Fruits:

The toxoplasma gondii parasite and listeria bacteria often hide in fruits and vegetables.

• Beware of having unwashed fruits and vegetables.
• They must be thoroughly washed before being consumed.
• In countries where pesticides are used in large quantities, it is best to peel off the fruits before consumption.
• Raw vegetables must be avoided, especially raw sprouts and salad dressings, as they may contain harmful bacteria and viruses.

4. Packed or Fresh Juices from outside:

• Avoid fresh fruit juices, especially the ones sold in open or on the roadside stands.
• They may contain the very harmful E.coli and salmonella bacteria.
• Try pasteurized varieties of juices instead that are kept under refrigeration.

5. Raw Eggs:

Having raw eggs can lead to food poisoning.

• Though food poisoning rarely affects the fetus, it might make the expectant mum very ill.
• Cook both egg white and yolk properly.
• Also, avoid homemade salad dressings and sauces that contain raw egg (mayonnaise, hollandaise, Caesar salad dressing).
• Try store made ones instead as they contain pasteurized eggs.

6. Unpasteurized Dairy Products:

Needless to say, unpasteurized milk and cheese may again give you food poisoning that can potentially harm you and your fetus.

• You should also avoid cheeses like brie, camembert, feta, queso blanco, queso fresco, panela and blue cheese as they are often made with unpasteurized milk.
• Choose hard cheeses as they are mostly made with pasteurized milk, such as cheddar, parseman and stilton.

7. Caffeine:

You do not need to cut off your coffee intake entirely, but you do need to step back to 200 mg per day.

High doses of caffeine are linked with low birth weight. Caffeine is hidden in many products that you consume almost every day. So you need to be extra careful to prevent the extra dosage of caffeine. Following is the list of daily products that contain caffeine:

• Coffee
• Tea
• Chocolate
• Colas
• Energy drinks
• Cold and flu medicine
• Other pills

Talk to your doctor before taking any of these during pregnancy. Switch to decaffeinated coffee and tea, fruit juices and white chocolate but leave out energy drinks entirely.

8. Canned Food:

For the simple reason that it might be too old and the water content may harbor harmful bacteria, avoid all canned food during pregnancy. Further, the lining in cans often contains Bisphenol A (BPA) which affects endocrine activity and harms the fetus.

9. Herbal Supplements:

The effect of herbal supplements on pregnancy are somewhat disputed.

• Avoid all herbal teas and supplements during pregnancy because you can never be sure of their actual ingredients.
• Some herbal elements create muscle contractions and may even lead to preterm labour.
• Some supplements contain high dosages of caffeine and weight loss elements.
• Avoid herbs like senna, wormwood and saw palmetto, and talk to your doctor before you decide to have any kind of herbal tea.

10. Fats:

Too much fat is never welcome. It holds good even in the case of pregnancy.

• Omega – 3, 6, 9 fatty acids rich foods are always recommended while saturated fats are avoided during pregnancy.
• They put you at risk of excess weight gain and high cholesterol.
• Avoid too much bacon, butter, sour cream, donuts, cookies, peanut butter and hydrogenated oil during pregnancy.

11. Alcohol and Cigarettes:

Beware heavy drinkers and smokers. These products can severely and permanently harm your baby.

• Drinking and smoking are linked with mental and physical retardation in newborns.
• Fetal Alcohol Spectrum Disorders (FASD) is a range of disorders you could gift your child with if you continue with these harmful habits.
• FASDs may include retarded growth, facial abnormalities, nervous system retardation, heart and spine defects, and cognitive problems in the baby.
• Steer clear of drinking and smoking to simply avoid all these complications.

12. Home-baked Goods and Ice Cream:

As with all dairy products, homemade cookies may be raw and cause food poisoning and bacterial infections. The same is true with homemade ice-creams also. Avoid the homemade ones, and instead, give in to your craving by having it from a reputed brand once in a while.

A Gentle Reminder!

Always remember that the golden rule is, when in doubt, consult your doctor.

Pregnancy is one of the most beautiful phases of a woman’s life, so relax, stay calm and keep these simple dos and don’ts in mind. It will help you stay healthy, while giving your baby all the very best in health and making delivery easier.

We wish you all the very best and do let us know once the little bundle of joy arrives!