How to Care About Your Nutrition While Pregnant


Being pregnant is a delicate and sensitive condition. In such cases, maternal nutrition affects the health of both the mother and the baby. Maternal nutrition contributes to the growth and potential development of the fetus and the maturation of the baby’s health. Pregnancy provides a unique opportunity to affect the health of the mother and the newborn.

During this period, a balanced and more nutritious diet should be eaten because the food eaten by the mother determines the physical and mental development of the fetus. Many women do not know how much to eat during pregnancy. It is said that two people should eat enough food during pregnancy.

Research has proven that this assumption is untrue, even if it is said to be partly for the mother and partly for the baby. Extra nutrition is necessary due to the growth in the body of the pregnant woman, the rapid development of the embryo and the growth of various mammary glands in the body as well as the increase in the size of the placenta. Therefore, it is necessary to eat 300 more calories daily during this period than other normal days. Calorie estimation can be done based on body weight, daily routine and pre-pregnancy BMI index.

A balanced diet should include plenty of macro nutrients (carbohydrates, proteins and fats) and micronutrients (vitamins and minerals).

Along with a balanced diet, special attention should be paid to foods that are allergic to the amount of quality reactions and chemical effects. Pregnant women should eat carbohydrates, proteins, fats, vitamins and all kinds of minerals during pregnancy.

For fetal bone development, calcium-rich foods such as milk, yogurt, and green vegetables and fruits should be eaten in moderation. In addition, iron, sodium, iodine, zinc and all vitamins are equally essential. In particular, vitamins A, D, E, B12, B6 and C, iron, zinc, iodine, copper and selenium should be taken on the advice of a doctor.

Things to pay attention during pregnancy

  • The amount of vitamin A should be taken in a controlled manner on the advice of a doctor. Too much vitamin A can damage the fetus.
  • Fresh green vegetables like cabbage, cauliflower, parbal (pointed gourd), beans and other dishes should be eaten by adjusting. You should always eat all kinds of nutritious food without eating the same kind of vegetables.
  • Whole grains, nuts, pulses, fresh vegetables, fruits, etc. should be eaten. Sprouted beans and meat are good for health.
  • It is very important to eat different types of fruits like black grape, banana, pomegranate, carrot, mango, melon, orange, strawberry, kiwi, avocado, cherry.
  • Dates, cashews, figs, almonds, walnut and other dry fruits also have special significance. It is necessary to eat four liters of clean and pure drink daily. Adequate intake of these foods provides a nutritious diet that promotes the physical and mental development of the unborn baby.

·      Consumption of sweets made from butter, ghee, honey and sugar should be reduced.

·      Dishes made from wheat and rice like rice, oatmeal, bread, paratha etc. can be eaten.

·      Bakeries such as bun, donut, pizza, pancakes, sandwiches, etc. can sometimes be eaten in small quantities.

·      Pregnant women should not fast.

·      Don’t eat frozen or frozen or deep frozen foods.

·      Avoid soft drinks, cold drinks, raw and undercooked eggs, betel nuts, betel leaf, tea, coffee, alcohol and smoking.

Things not to eat during pregnancy

·      Do not eat raw fruits and vegetables. The lactose papain enzyme found in the fruit and the bromelain enzyme found in groundnuts can cause miscarriage and uterine contractions. Therefore, well-cooked fruits and nuts can be eaten sparingly.

·      Don’t eat raw or uncooked eggs or chicken. Raw eggs and meat contain microbes that can cause Salmonella and other diseases, so they should only be eaten cooked.

·      Pizza, samosas, biscuits, deep fries chips, processed cheeses, dumplings and pickles are high in salt, so high blood pressure is absorbed by the body. So you should not eat these foods.

·      Milk and dairy products should be eaten only after proper processing.

·      Street food for sale on the street is high in salt, spices, fats, trans fats, spices and calories, making it unhealthy. This can lead to stomach upset and heartburn, as well as food poisoning due to the high levels of microbes that cause the disease.

·      For the health of the mother and the baby, it is important to focus on the nutrients before pregnancy so that the baby’s physical and mental development can be done properly.


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