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 the 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 mother is the main source of the baby's nourishment. It is important for an expecting mother to maintain a healthy diet for proper nutrition.

Foods to eat during pregnancy

1. Dairy products

According to experts, dairy is the 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 mothers. It is scientifically proven that probiotic foods such as traditional buttermilk, pickles, kimchi, natto and some types of cheese reduce the risk of complications in expecting mothers.

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. Furthermore, broccoli and green leafy vegetables are rich in anti-oxidants. They also contain plant compounds that benefit the immune system and digestion. Due to their high fibre content, these vegetables can also help prevent constipation, which is quite a common problem in expecting mothers. Other 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 the body needs during pregnancy. Weight control is also an important factor during pregnancy. Less intake of legumes increases the risk of neural tube defects and low birth weight.

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Foods to avoid during pregnancy

1. Fish with high levels of mercury

According to the 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 the 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 mothers 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 the placenta and harm the baby. It is advisable for expecting mothers 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. They are high in sugar, fats and have little nutritional content. It may undermine a mother-to-be’s efforts for weight control. According to a maternal-child health and nutrition extension specialist at the University of Nevada, even raw eggs should be avoided before childbirth.

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