“Nourishing Bump: A Guide to a Healthy Pregnancy Diet”

It will be confusing for new moms to follow a proper diet during pregnancy. Don’t worry you are not alone.

When I was pregnant I used to get a lot of advice from family and friends. The first you would hear after getting pregnant is free advice from others to eat this and that which will create major confusion and stress for us.

To simplify, I am sharing my personal experience and what I follow throughout my pregnancy journey. Simple food to follow to keep you healthy during pregnancy.

You can follow a simple regular intake of healthy food with proper proportions to keep it light and healthy.

Too much of anything is good for nothing!! So, maintain a balanced diet.

Here is a list of foods that I include in my daily diet.

Leafy greens:

First things first. Always include spinach in your daily diet. It has Vitamin C, Vitamin A, vitamin K, folate, and potassium. Also, it prevents constipation during pregnancy.

You can include in your diet through salads, boiled spinach, soup and also you can steam it.

Different types of spinach like siru keerai, arai keerai, pulicha keerai, ponnanganni keerai, Murungai keerai, and palak keerai are some of the options.

Coconut water:

It is an excellent source of liquid diet to keep your body hydrated during day time. It provides calcium, magnesium and potassium to your body.

And also it helps to reduce morning sickness, fatigue in your body. You can take in alternate days.

Vegetables:

You can get lots of benefits by including a plant-based diet in your routine. Vitamins, nutrients and other protein intake can be achieved.

Taking vegetables in the form of salad, soup, and steamed vegetables daily is good for you and your baby. Vegetables like broccoli, carrots, beans, sweet potatoes, Bell peppers, mushrooms, green peas and other fiber-content vegetables.

Dairy products:

When it comes to dairy products during pregnancy. It is safer to have curd, paneer, buttermilk and butter varieties.

The body needs more energy daily for baby growth so the body has to work overtime to fulfil all nutrients’ value. Therefore, the body generates heat so it is better to include curd and buttermilk in your regular diet.

You can include paneer in your diet too. Can be included with gravy and salads.

Eggs:

Eggs play a vital role in providing energy, protein, Omega-3 fatty acids and most importantly vitamins to the body. It can be taken daily to meet the vitamin requirement.

Consuming raw or half-cooked eggs is not good. Always eat when fully cooked.

You can eat boiled eggs, bhurji, gravies scrambled eggs and various other dishes with less oil.

Fish:

Fish has nutritional value of Omega 3 fatty acids, vitamin D and B2 (riboflavin). 

My gynaecologist recommended having fish at a moderate level. That is once or twice a week. But avoid fried fish and take only steamed fish.

Also, she told us to avoid high mercury content fish which live underwater like crabs, sharks, prawns (gives bloating or gas) shellfish etc., since they live in the deep sea there are high mercury levels which is toxic to our body. Mainly contaminated by pollutants and other objects.

We might not want to take the risk of having indigestion or toxicity problems during pregnancy. So, it’s better to avoid high mercury-level fish.

Some of the fish varieties you can have salmon, catfish, both white and black pomfret, Anchovies (Nethili), Mackerel fish, etc.,

Dry fruits:

During my pregnancy journey, I had a handful of mixed dry fruits and nuts each day.

1. Almonds (low in cholesterol level)

2. Cashews (rich in vitamin E and B6)

3. Walnuts (loaded with dietary fibres help in a baby’s brain development)

4. Pistachio (high in e-carotene)

5. Dates (contains natural sugar)

6.Apricots (Source of potassium & VitaminA)

7. Figs (lots of fibre and other nutritional value)

“Too much of anything is good for nothing”

So it is better to take a limited quantity of dry fruits

Fruits:

Eating nutritious food helps you and your baby. And also it helps with baby development and prevents constipation.

During pregnancy you will get cravings for sugary food instead of reaching for cake and chocolates you can turn to healthy fruit options.

Fruits can be consumed in a healthy pregnancy diet plan. Enjoy these fruits as salads, smoothies, over yoghurt, and snacks.

It is better to avoid juice since it might increase insulin levels and you will get less nutrient content due to extract.

 

• • Oranges:

Oranges are a rich source of Vitamin C. Vitamin C is an antioxidant which helps in the prevention of cell damage. They’re a rich source of folate, folic acid, and vitamin B and help you stay hydrated.

 

• • Bananas:

Bananas are a rich source of potassium. Constipation is common during pregnancy. Adding bananas helps in relieving nausea, vomiting and constipation.

 

• • Apples:

Apples are high in fibre and a good source of vitamin C, vitamin B and potassium content. The good news is Apples are prebiotic which makes super food for your gut.

As per sayings “Apple a day keeps Doctor away”. You can include it in your daily diet.

 

• • Pomegranate:

Folic acid and anti-oxidants in pomegranate are good for expecting momma.

By taking it frequently your nutritional value for you and your baby will be fulfilled. Antioxidant properties present in pomegranate could increase blood flow to the uterus and promote a healthy uterus lining.

 

• • Kiwi:

Kiwi contains high levels of folic acid which actively helps in the prevention of fetal growth defects. And for expecting mothers it helps in iron absorption more efficiently. Moreover, it ensures blood carries enough oxygen to the fetus.

 

• • Guava:

Guava helps in the prevention of anaemia. The good news is this can be consumed even for mothers who have gestational diabetes because this fruit regulates glucose levels in the body.

Due to dietary fibre content, it helps in constipation problems. By consuming it regularly it lowers the chances of type-2 diabetes. Guava is also rich in Vitamin A and Vitamin C.

 

• • Strawberry:

Strawberries contain so many nutrients such as vitamin C, fibre, potassium, and folate antioxidants and strengthen the immune system. That’s not all these fruits and sweet and sour fruits are good sources of nutrition and carbohydrates, which gives you instant energy and health during fetal development.

These fruits are normally exposed to many pesticides so always wash and consume in less quantity.

 

• • Watermelon:

Watermelon is one of the super fruit when it comes to pregnancy. It contains high levels of Vitamin A, C and B6 as well as potassium cramps and magnesium.

Magnesium helps in the relaxation of muscles and also protects from premature contraction during pregnancy. In addition, it also fights morning sickness, heartburn and dehydration.

Other healthy fruits are Cantaloupe, berries, Apricots, cherries, pears, sapodillas, Avocado and mangoes.

Most importantly you can reduce to have Papaya and Pineapple which generates heat inside your body.

Ask your Doctor about fruit consumption during your pregnancy which is suitable for your body and recommended servings.

Lentils and Pulses:

Lentils are very rich in proteins which help in the development of a baby’s muscles. A cup of Lentils contains foliate which aids in the development of new cells and folic acid requirement for pregnant women.

            High potassium content ensures proper blood circulation and can potentially reduce high blood pressure. Moreover, it has a high fibre content which eases constipation.

It is the best option for gestational diabetes because it increases blood sugar content to a moderate level.

            You can include lentils and pulses daily. Some of the suggested names are as follows, Masoor dhal, Toor daal, Moong daal, Chana daal, Urad daal, Chawli (Black peas), Rajma (Red kidney beans), White and green peas, Chickpeas, Soybeans, Etc.,

Eating a healthy, varied diet during pregnancy will help you attain most Vitamins, nutrients and minerals you require. However, it is advisable to take Supplements regularly to get the recommended quantity of nutrients.

Check with your doctor for your Calcium and iron supplements during pregnancy. And see if you have any allergies to any of the food.

Should you have any questions or comments, please click here to contact me.