Foods & Fruits to Eat or Avoid in Pregnancy: Pregnancy is the most important period in a woman’s life. So, it is equally important to eat a proper diet during pregnancy for a mother’s and baby’s growth. During pregnancy, a woman goes through many changes in her body, so a healthy diet is very important to deal with these changes. A healthy diet is very important for a healthy pregnancy. So mothers’ diets should involve proteins, carbs, and fats, green vegetables, fruits, and nuts.
During pregnancy, a woman normally starts gaining weight which is a sign of healthy pregnancy. Intake of calories should increase during pregnancy to gain weight. Underweight women tend to get more weight during pregnancy compared to overweight women.
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Foods & Fruits To Be Included In Pregnancy Diet
During pregnancy, a woman needs extra vitamins, carbs, minerals, and nutrients. According to the study, a woman needs extra 350-500 calories/per day during the second and third trimesters. For a healthy pregnancy, a woman must eat healthy food.
1. Broccoli
Broccoli is a very good and important food during pregnancy. It contains a high amount of fiber and antioxidants, calcium, and folate which help to fight disease. Broccoli is a very good resource of Vitamins C which helps to absorb iron in your body. Iron is very important for baby growth.
2. Eggs
If you don’t like to eat meat during pregnancy then an egg can be a good alternative for a protein source. It also contains the amino acids which are important for a healthy pregnancy. You can add a boiled egg or omelet with green vegetables to your breakfast to kickstart your day.
3. Oatmeal
A bowl of oatmeal is one of the most suitable breakfasts during pregnancy. It keeps you full for a long time and provides you with essential carbohydrates. Oatmeal can also help lower your cholesterol level. You should go for plain oatmeal and cook it yourself. You can add strawberry, blueberry, honey, or jelly to enhance the taste of oatmeal.
4. Leeks
Leeks are very rich in Vitamins and minerals. They are a very good source of calcium which is very important for baby bone growth. Calcium also helps to avoid insomnia, reduce irritation during pregnancy and cure pain in the legs. Vitamin B6 present in leeks help to reduce morning sickness. It contains Vitamin B6, Vitamin K, iron, and essential carbs. Leeks are a very important food for baby growth.
5. Sweet Potatoes
Sweet potatoes are a good source of Vitamin A, fiber, and complex carbs. Vitamin A is very important for a pregnant woman. It also contains beta-carotene which is also very essential during pregnancy. It contains fiber which keeps you full for a longer time and improves the digestive system.
Fruits to Eat During Pregnancy
Fruits are a good source of necessary vitamins and minerals during pregnancy. Eating fruits during pregnancy helps to avoid constipation and gastric problems which are very common during pregnancy. The following are the most beneficial fruits during pregnancy.
1. Apricots
Apricots are a rich source of vitamin A, C, and E and it also contains calcium, iron, potassium, beta-carotene, phosphorous, and silicon which are good for both mother and baby growth.
2. Pomegranates
Pomegranate is also known as the fruit of heaven. It contains plenty of vitamins and minerals which help in a healthy pregnancy. It contains vitamin K and calcium which is good for the baby’s bones. Iron present in this fruit avoids iron deficiency in the baby and mother.
Pomegranates also contain folate, protein, and fiber which help to increase hemoglobin and prevent the mother from placenta injury.
3. Mangoes
Mangoes contain a good amount of vitamin C, vitamin A, and vitamin B6 and it also contains various minerals such as folic acid, iron, potassium, and magnesium.
All these nutrients are essential for the mother and the growing baby. In addition, these mangoes have high fiber content which is helpful for the common problem of constipation during pregnancy.
4. Apples
Apples are a rich source of iron which helps to prevent the risk of anemia during pregnancy and it is also rich in vitamin c with helps to increase immunity. Apples also contain flavonoids and phytochemicals that fight free radicals present in the body.
Having apples during pregnancy lowers the risk of developing asthma and allergic diseases in the newborn baby. Apples are also rich in fiber which helps in proper digestion.
5. Bananas
Bananas are a good source of potassium which is good for your heart and helps in managing morning sickness. They also contain calcium requires for the proper growth of a baby’s bones. Bananas are also rich in iron and folic acid. Bananas help in regulating blood sugar level and thus helps you to feel more energized.
Foods and Fruits to Avoid in Pregnancy
There are various foods that a pregnant woman should avoid such as-
1. Seafood
Although kinds of seafood are a great source of proteins and omega-3 fatty acids which are good for both pregnant women and the baby there are some fish and shellfish that are high in mercury which hinders the proper development of the baby’s nervous system. The bigger the fish is more is the more mercury content; therefore, a pregnant woman should avoid eating tilefish, swordfish, and king mackerel.
It is also advisable to avoid eating raw or undercooked seafood such as oysters, scallops, sushi, and sashimi.
2. Undercooked Eggs, Poultry, and Meat
A pregnant woman should avoid eating uncooked or undercooked eggs such as raw batter having eggs, eggnog, or partially boiled eggs as there are high chances of raw eggs being contaminated with harmful bacteria.
Uncooked, raw, or undercooked meat, chicken, and beef should also be avoided as they may contain bacteria that can cause food poisoning which is not good for both mother and baby.
3. Unpasteurized Foods
Unpasteurized milk or other dairy products such as curd, cheese, or paneer should be avoided by the pregnant woman as there are high chances of bacterial contamination in such types of foods.
Unpasteurized juices should also be avoided during pregnancy.
4. Unwashed Fruits and Vegetables
Fruits and vegetables should be washed properly before consumption as raw fruits and vegetables may have harmful bacteria. Sprouts should also be consumed after properly cooking or boiling.
5. Excess Caffeine
Intake of the high amount of caffeine should be avoided as it may cause miscarriage and caffeine is not good for the growing baby. Therefore, minimize the intake of tea or coffee and avoid having other caffeine-rich drinks such as cold drinks, red bull, etc.
6. Alcohol
A pregnant woman should avoid drinking alcohol as it is very harmful to the developing baby and increases the chance of miscarriage and stillbirth.
Fruits Not to Eat During Pregnancy
1. Papaya
Unripe and semi-ripe papayas are rich in latex which can trigger uterine contractions and can cause early labor or even miscarriage. Therefore, a pregnant woman should avoid having papayas during pregnancy.
2. Pineapples
It is wise to avoid eating pineapples during pregnancy as they contain the enzyme bromelain which by softening the cervix can lead to early labor.
3. Grapes
Having excessive grapes especially black ones during pregnancy can be harmful as they may increase stomach heat which can cause diarrhea and excessive grapes eating can also cause vomiting. You can have a moderate number of grapes but first, ask your doctor for them.
Closing Thoughts
Following a strict diet chart during pregnancy is very important. So we have listed all the necessary food and fruits which will help you to understand what to eat and what not to eat.
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