| Pregnancy | Diet for Weight Loss
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Eat green vegetables, don't eat that fruit, have plenty of fluids,avoid oily stuff, etc. are some of the common advises given to an expecting mother. With all the people around, pampering you with good food, pregnancy diet becomes a kind of exciting one. But for few women, who suffer from morning sickness, it may also be a tough time!
Diet plays a crucial during pregnancy. Appropriate selection of food and it's consumption in a right quantity, at a right time, can take the right care of both, growing fetus and the mother. Pregnancy brings about an increased need of certain nutrients. The traditional pregnancy diets advised by our oldies and the current one's may many a times confuse you.
The diet for pregnant women given below can help you select the best of all food groups for your little one, while taking supreme care of both:
Cereals for pregnant women:
Cereals are a major source of carbohydrates. They are the primary fuel for the body and a powerful punch of vitamins & minerals. Cereals provides instant glucose for energy, complex carbohydrates or whole grain cereals provide high fiber which avoids constipation and improves digestion. They also provide minerals such as calcium, iron, magnesium, phosphorous, zinc which are vital during pregnancy. About 5-6 servings of cereals should be included in the form of whole wheat breads, wheat bran, oats, pasta, noodles, rice, rice flakes, puffed rice, semolina, arrowroot, ragi, jowar, bajra, vermicelli, dry maize flour, etc. Cereal based foods such as dry toasts, rice cakes, arrowroot cookies, crackers, mild flavored pasta can help avoid morning sickness.
Pulses & Legumes for pregnant women:
Pulses & legumes is another extremely important food group for you. Basically along with carbohydrates, they also provide ample amount of protein in the diet. Proteins build up the muscles, and are also a major constituent of blood. They are also rich in fiber, vitamin C, iron, calcium and certain B vitamins. Requirement for proteins usually increases 1.5 times of what you had before pregnancy. Include foods such as soybean, lentil, cowpea, dry peas,beans, moth beans,kidney beans, red gram, green gram, black gram, horse gram,etc. to fulfill the daily supply of nutrients from the pulses & legumes group. They may be ground to flour, used to make soups, broths or may be sprouted to use in salads. Beans are known to reduce morning sickness.
Milk & Milk products for pregnant women:
Milk & milk products are good source of protein, calcium and riboflavin (vitamin B2). While protein helps in building up new muscles, calcium is important for the formation of bones. A good storage of calcium during pregnancy is essential, to help production of milk in the lactation period followed by pregnancy. You may have whole milk, skim milk, soy milk, yogurt, buttermilk, tofu, milk powder, hard cheeses such as Cheshire, cheddar, derby, Edam, Gouda, Gloucester, feta, Parmesan, Havarti, Orkney, etc. Soft cheeses such as cottage cheese, mozzarella, cream cheese, ricotta and cheese spreads may be used. Limit the use of cream. Milk may be consumed by flavoring it or blending it into milk shakes, custards, etc. Yogurt and cottage cheese may be preferred in case of morning sickness.
Fruits for pregnant women:
Fruits are one of the best thing that you may binge upon during pregnancy. They will only do good to you. They add a color and variety to your diet, making it more interesting and appetising. They are loaded with lots of antioxidants, other vitamins, minerals and fiber. They suffice to the micro-nutrient deficiencies, provide moisture, avoid constipation, etc. There is a huge list of fruits that may be included in your diet- apples, avocados, pears, apricot, bananas, plum, peach,currants, cherry, nectarine, chokecherry, juneberry, blackberry, strawberry, raspberry, cloud berry, wine berry, bilberry, huckleberry, blueberry, gooseberry, sapodilla or chikoo, grapes, guava, kiwifruit, custard apples, figs, oranges, clementines, grapefruit, jack fruit, raisins, watermelon,honeydew melon, cantaloupe or musk melon or rock melon, prune,kumquat, lychee, dates, olives, pomegranate, lemon, tomato, pineapple, berry,etc. Two fruits which are known to create complications in pregnant women are papaya and mangoes. The enzyme contained in papaya may lead to natural abortion, it's better to avoid this fruit. Mangoes produce heat in the body, eat them only if your doctor permits. Chew tangerines in case of morning sickness.
Vegetables for pregnant women:
Like fruits, even vegetables are a good source of fiber, vitamins and minerals. They fulfill the need of vitamin A, C, K, minerals such as calcium, iron, magnesium, potassium, phosphorous, zinc, etc. They prevent excess weight gain and also prevent constipation. Vegetables that may be included in your diet are spinach, fenugreek, artichokes, asparagus, aubergine (aka brinjal or eggplant),cabbage, cauliflower. french beans, runner beans, broad beans, capsicum (aka bell peppers),bottle gourd, bitter gourd, snake gourd, broccoli, Brussels sprouts, beetroot, carrot, celery, collards, corn, cucumber, drumsticks, kale, kohlrabi, lettuce, mushrooms, okra (aka gumbo or ladies finger), onions, shallots, potato (eat only in boiled or baked form), peas, pumpkin, squash, swede, sweet potatoes, turnip, watercress, yams, etc. Some of the vegetables such as cabbage, cauliflower, radish, raw onions and shallots produce gas in the abdomen. Avoid them in case you notice stomach distension or bloating. Baked potatoes is a good recipe to overcome nausea and morning sickness.
Meat & Poultry for pregnant women:
This group is an excellent source of protein for the non vegetarians. Egg is not only rich in protein but also choline, calcium, vitamin A, B12, B2. selenium, etc. It may be consumed in boiled, scrambled or poached form. Other important foods from this group include chicken, turkey, fishes such as salmon, herring, halibut, sardines, shrimps, rohu, pomfrets etc.,prawns, crabs, lobsters, etc. Other meats that need to be restricted include, goat meat, sheep meat, beef, pork, turtle,etc. They may be enjoyed fortnightly but the preparation has to be mildly flavored, may be in soup, sandwiches, pasta or salads. Prefer boiling or grilling meat over frying. Meat provides good quality protein, iron, vitamin B12, zinc which are vital for the developing fetus.
Fats & Oils for pregnant women:
A little fat is essential for maintaining normal bodily functions and proper digestion. It is also a concentrated source of energy. 1 gram fat provides 9 K cal, which is higher as compared to carbohydrates and proteins (4 K cal). Hence, it is important to select your fats wisely, to avoid unnecessary weight gain. Cooking oils such as sunflower, safflower, olive, coconut, mustard, groundnut, palm, rice bran, etc may be used. 25-30 g fat may be used per day. Limit the use of butter, margarine, lard, mayonnaise, fat based salad dressings, etc. 1-2 tsp ghee per day is permitted.
Nuts & Oilseed for pregnant women:
Nuts such as almonds, walnuts and oil-seeds such as flax seeds, sunflower seeds, safflower seeds, mustard seeds are rich sources of omega-3 fatty acids which provide many protective functions in the body and some minerals. These nuts and seeds may chopped into your breakfast cereals, salads or even powdered for sprinkling over your meals. Coconut is a rich source of calcium and may be incorporated in your diet. Use of groundnut, cashew nut and pistachio nut may be restricted. Gingelly seeds (aka til seeds) are known to produce excess heat in the body and should be avoided during pregnancy to avoid complications.
Spices, herbs & condiments for pregnant women:
Spicy or highly flavored foods may cause a heartburn or nausea. Minimum use of chili and pepper is recommended. Dry mango powder, coriander seeds/powder, cumin seeds/powder, cardamom, cloves, cinnamon, fenugreek seeds, poppy seeds may be used in moderation. Turmeric, ginger and garlic may be used daily due to their protective health benefits. Ginger or herbal teas, tamarind may reduce morning sickness.
Sugars for pregnant women:
Sugar is surely an instant source of energy, but calories from sugary or sweet foods should be restricted. They may contribute to excess weight gain if consumed in larger quantities. Table sugar intake may be restricted to 2-3 tsp/day. Sweets or desserts may be relished once a week. 1 inch piece of jaggery and 1-2 tsp honey should work well to replace the need for sugar. Deep fried sweets may be restricted to once a month or avoided completely if possible.
Miscellaneous foods for pregnant women:
This group includes salted foods such as pop corn, chips, pickles, sauces, canned meat cuts,canned fruits, etc.and highly sugared foods such as jams, jellies, candies, etc.which should be taken in moderation only.
Foods such as chocolate bars, ice creams,pastries provide instant energy and ice cream is rich in calcium, but being high in calories, they may be enjoyed once in 15 days. Sour candies (orange/lime), pickles are well known to reduce nausea and morning sickness.
Avoid excess soft drinks and caffeine. Consumption of alcohol & smoking is detrimental for the fetus's health and should be avoided completely.
The diet for all the three trimesters during pregnancy remains the same. But the need for special nutrients (protein,iron, folic acid, calcium,etc) and calories increases as pregnancy advances. These needs depend on your weight, fetus weight, and expected growth according to each trimester. Consult a good nutritionist and get a tailor made diet for you and the little one.
Foods to be strictly avoided during pregnancy:
Unwashed Vegetables & fruits- Consumption of fruits and vegetables without washing them thoroughly by expose you to certain bacteria contained in the soil or pesticides. This may make you prone to infections.
Milk without pasteurization- Unpasteurized milk contains Listeria, a bacteria known to cause miscarriages or natural abortions.
Ripened or soft cheeses- Consumption of cheese that have blue vein in them such as danish blue, Stilton, etc. and mould ripened soft cheeses such as chevre, Camembert, fresco, Queso feta, brie contain Listeria may cause unwanted risk to a pregnant women such as blood poisoning.
Raw eggs- Raw eggs contain Salmonella, which may cause infections leading to high fever, vomiting, diarrhea, abdominal cramps, headache, etc. Avoid recipes containing raw eggs such as mayonnaise, salad dressings, etc.
Fish containing mercury- Shark, King mackerel, swordfish, tuna, marlin and tilefish contain high levels of mercury which hinders the development of the fetus's brain.
Smoked & Raw Seafood- Smoked food may contain Listeria, which is harmful to the fetus. Also, raw seafood may be infectious and cause sea-borne diseases. It is very important to clean and properly cook the meat before consumption.
Frozen or canned seafood- Frozen or canned sea foods such as sushi, sashimi, oysters, smoked salmon should be avoided.
Caffeine- Caffeine may put you to a risk of miscarriages or cause irregular heart beats in the fetus. Therefore caffeine containing beverages like coffee, cola may be avoided.
Alcohol- Alcohol consumption by a pregnant woman may cause low birth weight, abnormalities or deformities in the fetus. Better avoid it completely.
Select your food smartly, because that is the key to a healthy and successful pregnancy. So, have a hale & hearty munching and a happy pregnancy!
