Diet During Maternity

Pregnancy is a period that demands most of the nutrition in the period of woman’s life. Adequate supply of calcium, vitamins, minerals, folic acid and iron are required for supporting the increasing growth of the fetus and developments of different organs.

Diet during maternity must include fruits and vegetables everyday that are rich in minerals, vitamins and fiber.

Starchy foods like rice, potatoes, bread, and pasta contain carbohydrates and they make you feel fuller for a long time and also provide you energy. However, consuming them in excess leads to weight gain during your maternity period.

Protein should form an important part of your diet. Meat, fish, beans, cheese, pulses, etc provides you with the proteins and other minerals like zinc and iron.

Dairy foods such as cheese, milk, yoghurt has calcium, but at the same time also have a higher proportion of fat in them. So, if you are very conscious about weight gain, you may go for low-fat food. Consume these foods in fewer amounts as they are just nourishing.

Fatty and sugary foods just add to your weight as they contain high proportion of calories and are nutritionally less active. But, at the same time, they add choice and pleasure to your food if consumes in smaller amounts.

VITAMINS- Vitamin D is necessary for the absorption of calcium efficiently in your body. You can get vitamin D either from the sunlight or the food that you eat. Foods such as eggs, enriched spreads, margarine and oily fish like salmon are rich in Vitamin D. see that you have enough exposure to sunlight, eat Vitamin D rich food or take supplements of Vitamin D, if needed to satisfy the requirements of Vitamin D in your body.

Foods to Avoid during Pregnancy

* It is found that high levels of caffeine are associated with the risks of still births and miscarriages. You may prefer decaffeinated drinks either.

* Avoid eating oven-made meals which are either undercooked or uncooked and also raw or partly cooked eggs.

* Mercury affects the nervous system that is yet developing in the newborn baby, so limit its amount. Also you should completely avoid shark, swordfish, marl and blue-veined cheeses.

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