Nutritional guide for pregnant women

Eating habits should be fine-tuned during pregnancy so there is adequate nutrition for both the mother and the baby. The Academy of Nutrition and Dieteticsstates that for a healthy pregnancy there should be a balanced diet, adequate exercise, appropriate weight gain as well as supplementation.

Extra calories

Each day, the mother should consume about 300 extra calories for the baby. These calories should be a mix of fruits, proteins, whole grains and vegetables. Sweets and unhealthy fats should be kept to a minimum to prevent abdominal discomfort and morning sickness.

What foods should be consumed during pregnancy?

During pregnancy, the mainstay of caloric intake should be fruits, vegetables and whole grain with a combination of healthy fats and proteins. Be sure to consult the help of the best gynecologist in Lahore.

Cooked vegetables such as carrots, pumpkin, cooked greens, spinach, tomatoes and red sweet peppers are a great option which are rich source of vitamin A and potassium.

In fruits, bananas, honeydew, apricots, oranges, mangoes and grapefruit are preferable for mothers. These are rich sources of vitamins, minerals and potassium.

For calcium intake, dairy options should include low-fat yogurt, cheese, green leafy vegetables and milk. Dairy is rich in vitamins A and D, with calcium and potassium, that are essential for both the mother and the baby.

Additionally, wholegrains should be consumed by the mother in the form of ready-to-cook cereals as potential sources of folic acid and iron. Folic acid is crucial for the development of the baby’s spinal health and to prevent neural tube defects. The ideal time to consume folic acid is during the pre-conceptual period, or the first 28 days after conception.

Proteins in the form of beans, nuts, seeds, peas, or meat options like poultry, lamb, salmon and trout should be consumed by the mother.

The recommended portions of the nutrients are: 6 to 11 servings of grains and breads, four or more servings of vegetables, two to four servings of fruit, three servings of protein and four servings of dairy. These servings can be modified as per the guidelines set by the gynecologists in islamabad.

Manage your cravings

Many women experience cravings during pregnancy that are related to hormonal changes. While you may crave for unhealthy sweets or junk food, try to eat those sparingly, and limit the intake of processed and junk food.

Pregnancy aversions are also common during pregnancy. In case there is aversion to food that’s essential for the baby’s health, be sure to seek professional advice from gynecologists in Lahore.

Foods to avoid during pregnancy

For mothers, it’s important to eat safe food. Unpasteurized milk, or soft cheeses made from unpasteurized milk are potentially hazard due to the bacteria it can harbor. Moreover, raw or undercooked seafood, meat and eggs, or sushi made with raw fish are unsafe for the mother. Cooked sushi on the other hand is safe. Refrigerated smoked seafood and meat spreads can also be full of unwanted microorganisms.

Pregnant women should focus on properly cooked food with high internal temperatures, and fruits and vegetables that are properly washed and rinsed. For all perishable foods, it’s important to chill it properly and not leave them unattended at room temperature.