How to eat healthy when pregnant

 A nutritious and balanced diet is of prime importance when you are pregnant as this ascertains how well your baby will develop and grow. Here are some pointers to keep in mind to achieve a healthy balanced diet in your pregnancy.

 Proteins:

The most essential part of your diet during pregnancy is proteins. Proteins are the building blocks of the body and help in formation of all the cells in the body including the brain and the heart. So the better the protein content of your diet during pregnancy, the better it is for your baby’s future health. You need around 1.1gm/kg/day of proteins during pregnancy. So for example if you weigh 60 kg, you need around 60grams of protein every day.

For meat eater, you can get your proteins from meat, fish and eggs. Make sure that all the meat products and eggs are well cooked. Do not eat any form of raw or partially cooked meat or eggs.

If you are a vegetarian, you can get your proteins from the below list of food items:

• beans
• pulses, sprouts, thick dals etc.
• nuts and roasted chana ( Bengal gram)
• milk and milk products like curd, paneer, cheese.
• tofu

Calcium:

During pregnancy you need around 1,000 milligrams (mg) calcium daily to ensure you and your baby’s good bone health. Milk and milk products like curd, cheese and paneer are good sources of calcium.

Iron:

Iron helps red blood cells deliver oxygen to your baby. You need 30 to 60mg of iron in a day when pregnant. Green leafy vegetables like spinach, pomegranate, and beetroot are good sources of iron.

Folic Acid:

Folic acid is important for your baby’s brain development. You can find folic acid in green, leafy vegetables, liver, orange juice, legumes (beans, peas, lentils), and nuts.

Fruit and vegetables:

You need to eat fruit and vegetables because they provide the vital vitamins and minerals, as well as fiber, which help in digestion and can help prevent constipation. Try and eat atleast 5 portions of a variety of fruits and vegetables every day.

Wash fruit, vegetables and salads to remove all traces of soil, which may contain parasites which can harm your unborn baby.

 Healthy snacks in pregnancy

Avoid staying hungry for prolonged periods of time when you are pregnant .Try and snack or eat small meals every 2-3 hours. Try not to eat snacks that are high in fat and/or sugar, such as sweets, biscuits, wafers or chocolate. Instead, choose something healthier, such as:

• vegetables, such as carrot, celery or cucumber
• yoghurt
• hummus with whole wheat pita bread or vegetable sticks
• dry fruits like almonds & walnuts
• vegetable and bean soups
• Milkshakes , lassi or masala milk

 Caffeine

Consuming a lot of caffeine when you’re pregnant can harm your baby. Too much caffeine can also cause a miscarriage. So restrict your coffee intake to 1-2 cups of coffee or tea or green tea a day. You can try having decaffeinated coffee instead.

Alcohol

Drinking alcohol in pregnancy can lead to long-term harm to the baby, with the more you drink, the greater the risk.

In addition to your diet, please take the supplements as advised to by your doctor.

 And last but not the least, Stay Home. Stay Healthy!!