Getting the right amount of nutrients is crucial for mothers-to-be, mainly due to the fact that what they eat in the next nine months can have a direct impact on the health of the baby growing inside them as well as their own, for decades to come. Eating well will help you have a sound pregnancy and a healthy baby. Making dietary modifications at the very onset of pregnancy is essential for a healthy pregnancy as every bite counts during these crucial weeks.
While pregnancy is considered the most beautiful phase of a woman’s life, there’s no doubt that this period will be the most cautious yet pampering time an expectant mom has ever experienced. Perhaps, monsoons can be quite an uncomfortable season for pregnant women – the gloomy and highly humid weather, sudden changes in temperatures, etc, to name a few. Here, we have listed 5 nutrition rules that will benefit you both, as well as help you tackle the monsoons and enjoy the season to its fullest.
Drink plenty of water throughout the day to prevent dehydration, which is a common health issue during pregnancy. Try consuming boiled and filtered water only to reduce your risk of catching water-borne infections. Keeping well-hydrated will also help get relief from a headache, nausea, fatigue or dizziness.
Include a variety of fruits and vegetables in your diet, focusing on fibre-rich foods like carrots, cooked greens, bananas, and melon. Also, eat plenty of beans and whole grains that can help prevent constipation and other digestive issues while keeping you feeling full. Avoid eating raw veggies that can be risky during pregnancy, posing a threat to the health of the fetus. Also, you must avoid eating roadside food that can be harmful to you and your baby’s health.
Trash junk food
You already know the harmful effects of processed and junk food. Yet, research suggests that eating junk food while pregnant increases the chance of making your child indulge in unhealthy food diet that is high in sugar and fat, thereby increasing the risk of obesity. Moreover, research has found that mothers who eat junk food while pregnant are more likely to have children with mental health problems.
Eat choline-rich foods
One study published in The FASEB Journal suggested that eating foods that are rich in nutrient choline during pregnancy – such as lean red meat, fish, poultry, and legumes, nuts, and cruciferous vegetables – can boost your kids’ memory and brain skills. So, you would want to include choline-rich foods in your pregnancy diet if you want to have smarter kids.
If you’re pregnant, you may need to pay more attention to the amount of caffeine you take daily. Since caffeine is stimulant, it raises your blood pressure and heart rate, both of which are not good during pregnancy. Research has found that women who consume 200mg or more of caffeine daily are more likely to have a miscarriage than those who do not consume any caffeine.
If you’re pregnant or trying to conceive, alcohol should be avoided. Truth is, there’s no known safe amount of alcohol use during pregnancy. According to CDC, drinking alcohol during pregnancy can cause miscarriage, stillbirth, and a range of life-long physical, behavioural, and intellectual disabilities.