Healthy foods for expecting mothers: What to eat and what to avoid

Pregnancy is a very delicate phase in a woman’s life. It is time when she requires special care in every aspect, right from mental and emotional support to taking care of her daily diet. During this time, her body needs additional nutrients, vitamins and minerals. What a woman eats and drinks when she is an expecting mor is main source of baby's urishment. It is important for an expecting mor to maintain a healthy diet for proper nutrition.

Foods to eat during pregnancy

1. Dairy products

According to experts, dairy is best source of calcium and provides a high amount of phosphorus, various B vitamins, magnesium and zinc. Yoghurt, especially Greek yoghurt is quite beneficial for expecting mors. It is scientifically proven that probiotic foods such as traditional buttermilk, pickles, kimchi, natto and some types of cheese reduce risk of complications in expecting mors.

2. Brocolli and green leafy vegetables

Brocolli and dark green leafy vegetables such as kale and spinach contain many essential nutrients that a pregnant woman needs. Furrmore, broccoli and green leafy vegetables are rich in anti-oxidants. y also contain plant compounds that benefit immune system and digestion. Due to ir high fibre content, se vegetables can also help prevent constipation, which is quite a common problem in expecting mors. Or best source of fibres is fibrous fruits like oranges or berries.

3. Legumes

This group of food includes lentils, peas, beans, chickpeas, soybeans and peanuts. Legumes are an excellent plant-based source of fibre, protein, iron and calcium, all of which body needs during pregnancy. Weight control is also an important factor during pregnancy. Less intake of legumes increases risk of neural tube defects and low birth weight.

Also Read | Akshay Kumar Proves To Be A True Family Man, See Pictures

Also Read | Social Nation: Bhuvan Bam’s Journey From A Singer To YouTube Star

Foods to avoid during pregnancy

1. Fish with high levels of mercury

According to Academy of Nutrition and Dietetics, seafood such as swordfish, king mackerel, marlin and orange roughy, tilefish and shark contains high levels of mercury. It should be avoided during pregnancy. Methyl mercury is a toxic chemical that can be harmful to unborn baby’s developing brain, kidneys and nervous system. It is better to keep this food to a minimum.

2. Uncooked or partially cooked food

Food prepared for expecting mors should be cooked completely. Uncooked food contains a risk of bacterial or viral contamination which can cause food poisoning. Some bacteria and viruses can also cross placenta and harm baby. It is advisable for expecting mors should avoid unpasteurized food such as raw milk.

3. Empty calorie food

Baked foods such as cakes, biscuits cookies, chips and even sweets such as candies should be kept at a minimum. y are high in sugar, fats and have little nutritional content. It may undermine a mor-to-be’s efforts for weight control. According to a maternal-child health and nutrition extension specialist at University of Nevada, even raw eggs should be avoided before childbirth.

Also Read | Diwali Outfits Inspiration To Take From Bollywood Divas To Shine

Also Read | Food Items And Important Measures To Avoid High Blood Pressure