What to Eat During Pregnancy

What to Eat During Pregnancy

Pregnancy often comes with endless diet advice from family, friends and the internet, much of it contradicting itself. It can be hard to know what to eat and what not to eat.

The good news is that it does not require a complicated or demanding strategy to eat well during pregnancy. Most of what is good for you and the little one is found right in the Indian pantry: dals, greens, dairy, seeds and seasonal fruit.

Proteins

• Proteins aid in the production of tissue for both you and your child. You can get these from:

• Dals like moong, masoor, toor and chana in the form of dal, soup or khichdi

• Eggs that are properly cooked until both the white and the yolk are firm

• Paneer and curd

• Well-cooked fish from low mercury varieties like rohu, catla or sardines

• Lean meat like chicken, cooked properly

• Chickpeas, rajma and soy products for plant based proteins

Iron-rich foods

• Iron aids in the production of extra blood that you need during pregnancy. Good sources of this mineral are:

• Leafy greens like spinach, fenugreek (methi) and amaranth, are well-washed and cooked.

• Jaggery, in small amounts as a replacement for refined sugar.

• Lentils and legumes

• Dates, raisins, dried figs

Vitamin C rich foods like lemon, amla or oranges eaten with meals to improve iron absorption from plant sources

Calcium-rich foods

• Calcium helps in the development of your child’s bones, teeth as well as your own. You can get calcium from:

• Milk, curd and buttermilk made from pasteurised milk

• Paneer and cheese made from pasteurised milk

• Sesame seeds (til), in chikki, ladoos or as toppings

• Ragi, in the form of porridge, roti or dosa

• Almonds and tofu

Folate-rich foods

• Folate, a B-complex vitamin, is essential for cell growth and division. Folate can be found in:

• Citrus fruits like oranges and sweet lime (mosambi)

• Beans, peas and chickpeas

• Leafy greens like spinach, fenugreek

• Broccoli and beetroot

• Whole grains and fortified cereals

Healthy fats

Healthy fats contribute to your child’s brain and nervous system development. You can get healthy fats by including the following in your diet:

• Nuts like almonds and walnuts

• Seeds like flaxseed, chia, pumpkin and sunflower

• Ghee in small amounts like a spoonful added to dal or roti

• Everyday cooking oils like mustard, groundnut or olive oil, in small amounts

Hydration

• Hydration promotes good digestion, better circulation and overall comfort. Some simple ways to stay adequately hydrated are:

• Plain water, sipped throughout the day

• Coconut water and lime water with minimal sugar and salt

• Buttermilk and soups

• Water-rich fruits and vegetables like watermelon, cucumber and oranges

• Herbal teas, after consulting your doctor

Foods to limit or avoid

Some foods are generally advised to be limited or avoided due to the risk of infection or other reasons. Please consult your doctor for a personalised list.

• Raw or undercooked meat, fish and eggs

• Unpasteurised milk and dairy products

• Too much caffeine from tea, coffee and certain soft drinks

• High mercury fish like shark, swordfish and king mackerel

• Raw or semi-ripe papaya

• Unwashed fruits and vegetables or cut fruits from an unreliable source

• Alcohol

Fresh, home-cooked meals with a variety of foods are a great start. Eating meals on a regular basis and including something from each of the above groups will help you get the majority of your nutritional needs met. If you have a medical condition, food allergies or certain dietary preferences, a doctor or registered dietitian can help you create a plan that works for you.