Pregnancy Diet

Most of us think that gaining loads of pounds during pregnancy cant be stopped. No one wants to gain too much weight but people around you force you to eat more, more and then even more.

Many people around you might suggest you have to eat for two people and you blindly follow that, after all you have your baby to take care of. Eating for two wont help but only pile on pounds on your body, you should follow a healthy nutritious diet through the day but should never stuff yourself.

Experts suggest it is normal if you gain 10-12 kgs during your pregnancy. It is essential to structure your diet keeping in mind your current state. You should try to include more vitamins and mineral in your diet, you also have the increase (slightly) the number of calories you take. For the first 6 month you need to increase only about 200 calories.

You are the best judge of how much you have to eat, make sure you eat healthy and control your cravings. You would notice in the first few weeks of your pregnancy you would want to eat more. When you enter the second trimester you might notice slight increase, but you would feel really hungry in your final trimester. Having small, healthy, frequent meals will help.

Remember to eat only if you are really hungry, don’t indulge in emotional eating.

Food Selection:

Make sure you choose the right kind of food. Choose from the following food groups:

Milk & Products: You can have low-fat milk, buttermilk, yogurt, cheese (with high calcium content). Check with your doctor if you have allergy to milk and it’s products.

Protein: Have lots of cereals, pulses, whole-grain.

Lots of fresh fruits and vegetables.

Meat: These would provide animal protein, try having white milk and fish.

Have lots of fluids which will keep you hydrated. Try having juice (fresh) and lots of water.

Essential Fats: Avoid saturated fats like butter, consume healthy unsaturated fats.

Avoid These Foods:

Uncooked sea food, meat, eggs etc. as they might contain harmful bacteria which might harm the child.

Milk that hasn’t been pasteurized.

Liver should not be consumed as it may have retinol, which is harmful if consumed in large quantity.

Check with your doctor if you can have peanuts as if you or your spouse suffer from asthma etc. this might pose a problem.

Avoid consuming high amount of alcohol during pregnancy as it may lead to disability in mental & physical form.

Try and avoid Caffeine as research shows it can increase the risk of miscarriage.

Keep salt away, as it increases blood pressure. Diabetics should keep sugar away.

Remember:

You will gain weight which is normal, try to keep the pace gradual and don’t gain weight all of a sudden.

Remember to eat small meals every 2-3 Hours.

Indulging occasionally in food is normal, don’t make it a habit.