Foods & Fruits to Eat or Avoid in Pregnancy: Pregnancy is the most important period in a woman’s life. So, it is equally important to eat a proper diet during pregnancy for a mother and baby’s growth. During pregnancy, a woman goes through many changes in her body, so a healthy diet is very important to deal with these changes. A healthy diet is very important for a healthy pregnancy. So mothers’ diet should involve proteins, carbs, and fats, green vegetables, fruits, and nuts.
During pregnancy, a woman normally starts gaining weight which is a sign of healthy pregnancy. Intake of calories should increase during pregnancy to gain weight. Underweight women tend to get more weight during pregnancy compared to an overweight woman.
Foods & Fruits to Eat During Pregnancy
During pregnancy, a woman needs extra vitamins, carbs, minerals, and nutrients. According to the study, a woman needs extra 350-500 calories/day during the second and third trimester. For a healthy pregnancy, a woman must eat healthy food.
Broccoli is a very good and important food during pregnancy. It contains a high amount of fiber and antioxidants, calcium and folate which help to fight disease. Broccoli is a very good resource of Vitamins C which helps to absorb iron in your body. Iron is very important for baby growth.
If you don’t like to eat meat during pregnancy than an egg can be a good alternative for a protein source. It also contains the amino acids which are important for a healthy pregnancy. You can add boiled egg or omelet with green vegetables in your breakfast to kickstart your day.
A bowl of oatmeal is one of the best breakfasts during pregnancy. It keeps you full for a long time and provides you essential carbohydrates. Oatmeal can also help lower your cholesterol level. You should go for plain oatmeal and cook yourself. You can add strawberry, blueberry, honey or jelly to enhance the taste of oatmeal.
Leeks are very rich in Vitamins and minerals. They are a very good source of calcium which is very important for baby bones growth. Calcium also helps to avoid insomnia, reduce irritation during pregnancy and cure pain in legs. Vitamin B6 presents in leeks help to reduce morning sickness. It contains Vitamin B6, Vitamin K, iron and essential carbs. Leeks are a very important food for baby growth.
- Sweet Potatoes
Sweet potatoes are a good source of Vitamin A, fiber and complex carbs. Vitamin A is very important for a pregnant woman. It also contains beta-carotene which is also very essential during pregnancy. It contains fiber which keeps you full for a longer time and improves the digestive system.
Fruits to Eat in Pregnancy
Fruits are a good source of necessary vitamins and minerals during pregnancy. Eating fruits during pregnancy helps to avoid constipation and gastric problems which are very common during pregnancy. Following are the most beneficial fruits during pregnancy.
Apricots are a rich source of vitamin A, C, and E and it also contains calcium, iron, potassium, beta carotene, phosphorous, silicon which are good for both mother and baby growth.
Pomegranate is also known as the fruit of heaven. It contains plenty of vitamins and minerals which helps in a healthy pregnancy. It contains vitamin K and calcium which is good for baby’s bones. Iron present in this fruit avoids iron deficiency in baby and mother.
Pomegranates also contain folate, protein, fiber which help to increase hemoglobin and prevent the mother from placenta injury.
Mangoes contain a good amount of vitamin C, vitamin A, vitamin B6 and it also contains various minerals such as folic acid, iron, potassium, and magnesium.
All these nutrients are essential for the mother and the growing baby. In addition to these mangoes have high fiber content which is helpful for the common problem of constipation during pregnancy.
Apples are a rich source of iron which helps to prevent the risk of anemia during pregnancy and it is also rich in vitamin c with help to increase immunity. Apples also contain flavonoids and phytochemicals that fight free radicals present in the body.
Having apples during pregnancy lowers the risk of developing asthma and allergic diseases in the newborn baby. Apples are also rich in fiber which helps in proper digestion.
Bananas are a good source of potassium which is good for your heart and helps in managing morning sickness. They also contain calcium requires for proper growth of baby’s bones. Bananas are also rich in iron and folic acid. Bananas help in regulating blood sugar level and thus helps you to feel more energized.
Foods and Fruits to Avoid in Pregnancy
There are various foods that a pregnant woman should avoid such as-
Although kinds of seafood are a great source of proteins and omega-3 fatty acids which are good for both pregnant woman and the baby there are some fish and shellfish that are high in mercury which hinders the proper development of baby’s nervous system. Bigger the fish is more is the mercury content; therefore, a pregnant woman should avoid eating tilefish, swordfish and king mackerel.
It is also advisable to avoid eating raw or undercooked seafood such as oysters, scallops, sushi, and sashimi.
- Undercooked Eggs, Poultry, and Meat
A pregnant woman should avoid eating uncooked or undercooked eggs such as raw batter having eggs, eggnog or partially boiled eggs as there are high chances of raw eggs contaminated with harmful bacteria.
Uncooked, raw or undercooked meat, chicken and beef should also be avoided as they may contain bacteria which can cause food poisoning which is not good for both mother and the baby.
- Unpasteurized Foods
Unpasteurized milk or other dairy products such as curd, cheese or paneer should be avoided by the pregnant woman as there are high chances of bacterial contamination in such type of foods.
The unpasteurized juices should also be avoided during pregnancy.
- Unwashed Fruits and Vegetables
Fruits and vegetables should be washed properly before consumption as raw fruits and vegetables may have harmful bacteria. Sprouts should also be consumed after properly cooking or boiling.
- Excess Caffeine
Intake of the high amount of caffeine should be avoided as it may cause miscarriage and caffeine is not good for the growing baby. Therefore, minimize the intake of tea or coffee and avoid having other caffeine-rich drinks such as cold drinks, red bull, etc.
A pregnant woman should avoid drinking alcohol as it is very harmful to the developing baby and increases the chance of miscarriage and stillbirth.
Fruits Not to Eat During Pregnancy
Unripe and semi-ripe papayas are rich in latex which can trigger uterine contractions and can cause early labor or even miscarriage. Therefore, a pregnant woman should avoid having papayas during pregnancy.
It is wise to avoid eating pineapples during pregnancy as they contain enzyme bromelain which by softening the cervix can lead to early labor.
Having excessive grapes especially black one during pregnancy can be harmful as they may increase stomach heat which can cause diarrhea and excessive grapes eating can also cause vomiting. You can have a moderate number of grapes but first, ask your doctor for it.