A Guide On Foods To Avoid In Pregnancy

What’s safe to eat during pregnancy?

Looking for a safe and healthy food guide? Here's everything you need to know about what to eat and what to stay miles away from while you're pregnant.

Pregnancy sure comes with a long list of dos and don'ts for every situation, but out of all the how to sleep, how to exercise, ways to deal with morning sickness, how to take care of your skin and every additional guide the one that requires the most attention is FOOD SAFETY. It's extremely important to add some vital items in your pregnancy diet and stay away from a whole lot of others, for a fit and healthy pregnancy. We know ladies most of your time goes in running google searches- about ingredients, about nutrients if it's safe to eat fish, how much coffee is too much coffee and a hundred other questions. But it's absolutely understandable! Having the right information at this point is truly essential. Don't forget what you eat directly affects the growth of the tiny little human that you're carrying inside you. And there's no denying the fact that a proper nutritional intake can help make your pregnancy journey a whole lot easier. So, let's quickly have a look at what's safe, what's not and what food items are necessary to create a healthy pregnancy-friendly diet plan.

What's safe to eat during pregnancy?

While you're pregnant, your body demands more of iron (needed to supply oxygen to the baby), calcium (for strong bones and teeth), protein (for the proper development of the major organs of the baby) and folic acid (considered very important to avoid birth defects in the baby's brain and spinal cord). It's essential to design a diet packed with these nutrients. Wondering which foods are high in these? Here's a quick list of food items that you CANNOT miss adding in your diet.

But, before we move on to that, let's understand the most popular pregnancy diet rule which is, to fill 50% of your plate with fruits and vegetables, 25% with protein and 25% with whole grains. Also, not to forget to add a dairy product to compliment the meal.

Disclaimer: Please consult your gynaecologist to rule out any allergies or restrictions for your diet.

Foods To Indulge In

Red Meat: Pregnant women are likely to suffer from iron deficiency and have an increased demand for protein, red meat rich in protein and high in iron is a vital addition to the diet.

Dairy Products: Make milk, yoghurt and cheese your new best friends. Rich in calcium, protein and vitamin D these are important for your baby's overall development. As more minerals and vitamins are included in the fat content, there's no wrong in switching to the full-fat dairy alternatives. Jump in and grab that greek yoghurt which you have been eyeing on the dairy aisle. It not only has proven to be more beneficial than the regular one but is also oh-so-delicious!

Eggs: There's nothing better than the versatile EGGS to include in a pregnancy diet. Honestly, eggs have a considerable quantity of all the nutrients that your pregnant body needs. Also, given the many delicious dishes that you can make using them, you can now say goodbye to the monotonous routine meals. (Raw eggs might not suit some women, so it is advisable to cook the eggs or use the pasteurised ones.)

Fruits and Leafy greens: A good amount of intake of fruits and greens is a must in the second and the third trimester. Rich in antioxidants and stuffed with calcium, vitamins, folate, potassium, iron and fibre. Make your meals greener, yummier and healthier.

Whole grains: Whole grains contain a lot of fibre, vitamins and nutrients. Whole wheat bread and brown rice can be a scrumptious addition to your daily meals. Because of the high amount of fibre present in it, it helps you prevent constipation and haemorrhoids.

WATER: Last but not the least, for a healthy pregnancy you have to keep sipping on the right amount of water daily. There are multiple reasons to keep yourself hydrated during your pregnancy. Check out why hydration is important during pregnancy and what role does it play.

What To Avoid During Pregnancy?

Caffeine: Caffeine is mainly found in coffee, tea, soft drinks and cocoa. Researchers say the amount of caffeine intake should be limited to less than 200g a day. High caffeine intake increases the risk of low birth weight at delivery. (Moms-to-be for a while you need to skip your daily cups of coffee; you know your little one is all worth it!)

Fish: Even though fishes are a great source of protein, minerals and calcium, the ones with higher levels of mercury should be absolutely avoided. It can prove to be harmful to a baby's developing brain, kidneys and nervous system.

Alcohol: It can directly pass from the mother's blood to the baby's blood. It may have severe effects on the baby's mental and physical health which can last a lifetime. The brain and spinal cord cells are the easy targets of alcohol and can be easily affected.

Everything unpasteurised: Say NO to raw milk, cheese and juices. Unpasteurised food items are prone to bacterial contamination and can have severe effects on the unborn baby's health.

Now that you've got a gist of all the pregnancy-friendly food items, make sure to stock your pantry with stuff that is not only nutritious and healthy but which will also help you stay energised throughout your pregnancy journey. Consider reaching out to your midwife/nutritionist/gynaecologist for better alternatives and options best suitable for your pregnancy and also if you have allergies to any of the above-mentioned food items. Don't forget, your baby's health is directly related to what you eat. So be thoughtful with your food choices and don't worry about the weight gain until it's a healthy one! Don't feel shy and share with us your favourite food items from your pregnancy diet.