Eating healthy is became common new year resolution for many people. Many people are following healthy and well-balanced diet nowadays but, it becomes very important during pregnancy. Once you get pregnant you are responsible for two people. It doesn’t mean you have to eat double but eat more nutritious food. Whatever mother eats, baby gets nourishment out of it. Initially, your food intake will be the same but as you proceed in your pregnancy after 3-4 months your food intake will increase.
With the healthy diet, it is good to follow the schedule so you don’t miss any meal. You must have heard that breakfast is the most important meal of the day. Initially, if you have morning sickness them keep some crackers on your bedside and eat immediately once you wake up. Add enough protein and carbs to your breakfast. Best way to get protein in the morning is eating nuts (Almonds, walnuts, and Pistachio).
As mentioned, don’t miss any meal, if you are sick or don’t feel like eating much then split your meals into 4-6 meals a day. You can eat every 2-3 hours, that way you can avoid your morning sickness and also you won’t feel like starving all time. You don’t just eat it, you have to look for nutrition in your food. You need 4-6 servings of dairy products like Milk, cheese, yogurt for enough calcium for the baby which help to develop strong teeth and bones.
In your lunch and dinner meal add more vegetable servings. You can have cooked vegetables or maybe a salad with a lot of greens and lemon juice. Also, include fruits in your snack instead of sugary products. You can divide your meal in Breakfast, morning snack, lunch, afternoon snack, and dinner.
Foods you should eat during pregnancy
- All kind of nuts (Almond, Walnuts, Pistachio, Hazelnut, Chestnut, Peanut)
- Pasteurized Dairy products
- Fresh Fruits and Vegetables properly washed
- Home cooked meals.Thoroughly cooked meat, fish & egg
Foods you should avoid during pregnancy
- Any unpasteurized products including dairy products. Juice and especially soft cheese.
- Avoid fish which are high in mercury like shark, swordfish etc.
- Raw or undercooked Eggs
- Big no to undercooked meat.
- Limit your caffeine intake. Watch your daily consumption of coffee, chocolate, and soda.
- If you are not sure what to eat then ask your doctor or midwife for a list of items, you should avoid during pregnancy.
- Eating healthy doesn’t mean you have to avoid eating out. Instead, make healthy choices. You can treat yourself to frozen yogurt or smoothies.
Besides eating healthy, staying hydrated is also a key part of pregnancy. Doctors suggest minimum one-liter water intake per day. The doctor suggests Milk and water are two healthy options.