This is especially critical if you follow a vegetarian diet. Legumes like peas, beans, lentils, chickpeas are great sources of vitamin B12, calcium, iron, fibre and proteins. All of these are crucial to the growth of a baby. Pregnancy is a period of rapid growth so getting the right amount if proteins is very important.
How much to consume: According to RDA, pregnant women need 46 grams per day in first trimester and 71 grams per day in second and third trimester.
Here is an idea onhow much protein you will consume based on what you are eating:
3. Good fats:
4. Eggs / Meat/ Fish:
Eating meat, eggs, and fish during pregnancy can provide important nutrients that support both the mother's health and the optimal development of the baby. These foods are rich sources of essential nutrients like protein, iron, and omega-3 fatty acids.
Meat: Lean cuts of meat, such as chicken, are excellent sources of high-quality protein. Protein is crucial for the development of the baby's organs, muscles, and tissues.
Eggs: Eggs are packed with protein and are a source of choline, a nutrient important for fetal brain development. They also contain essential vitamins and minerals like vitamin D, which aids in calcium absorption for strong bones.
Fish: Fatty fish like salmon, mackerel, and trout are renowned for their omega-3 fatty acids, specifically DHA and EPA. These fatty acids are essential for the development of the baby's brain and eyes. However, it's important to choose fish low in mercury and limit consumption of high-mercury fish like shark and swordfish.
While these foods are beneficial, it's crucial to practice food safety during pregnancy. Ensure that meat is thoroughly cooked to kill any harmful bacteria, and avoid raw or undercooked eggs and fish to reduce the risk of foodborne illnesses.
5. Dry fruits:
6. Dairy Products
Please note: These are recommendations for a woman with average BMI and no other health issues. Consult your doctor before trying any diet! All values are per day requirements.
Here are 3 foods to avoid in pregnancy:
When you are pregnant everything you eat and drink is passed to your unborn baby. Some things may not be dangerous to you, but can prove to be dangerous to your baby. Avoid these 3 foods at all costs when pregnant!
According to the CDC, there is no amount of alcohol that is assumed to be safe when pregnant. The best way is to avoid alcohol completely! Alcohol can cross the umbilical cord and reach the baby and cause harm to foetal development. There is a serious condition called - Foetal Alcohol syndrome which causes vision or hearing problems, issues with attention, and low body weight and intellectual issues in the foetus.
2. Fish high in mercury:
The USFDA advises women who are pregnant, breastfeeding or trying to conceive to avoid fish high in mercury as it can cause neurological issues in the unborn child.
3. Raw eggs:
Raw eggs tend to have salmonella in them which is a bacteria causing fever, stomach cramps. diarrhoea, vomiting and nausea, In rare cases, it can cause uterine cramping leading to a miscarriage or pre term birth. Its best to avoid raw eggs and any foods that might contain them.
Pregnancy increases the demands on the body and its essential to have a diet that supports the baby's growth. In addition, include prenatal vitamins to provide the extra nutrients that are often needed for pregnant women. Always consult your doctor for diet that's specifically tailored to your needs!
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