11 Tips For a Healthy Pregnancy

During the phase of pregnancy in life, nutrition plays a very important role because healthy and nutritious food choices (as per the individual requirement) everyday will help your baby to grow and develop. Poor nutrition during the pregnancy may lead to anemia, pre-eclampsia or other conditions in a mother. It can lead to low birthweight, developmental delay or other medical conditions in a baby. So it is very important to take care of your everyday food with the guidance of a dietitian or nutritionist.

For a healthy pregnancy, extra calories and extra nutrients are required every day. To get these extra calories we need a well-balanced diet which includes protein, fruits, vegetables, and whole grains. During pregnancy control the consumption of extra sweets and fats. A healthy, well-balanced diet plan for pregnancy can reduce some pregnancy-related nausea, constipation and other gastric issues.

Let’s start some tips for healthy pregnancy:

Tip #1 - Avoid unpasteurized milk and milk products

Unpasteurized milk and milk products may contain harmful bacteria like Listeria or contaminated with germs, which may cause illness like diarrhea, stomach cramps and vomiting.

Tip #2 - Avoid ready-to-eat cereals

Unprocessed cereals are always better than ready to eat cereals as they are processed which may reduce the essential nutrients and it may contain extra sugar and non essential ingredients.

Tip #3 - Avoid raw and undercooked seafood, eggs, and meat

Well cooked fish, egg and meat consumption is always safe as in raw form they are more likely to contain bacteria or parasites which can lead to infection.

Tip #4 - Avoid all type of alcohol

Avoiding alcohol during the phase of pregnancy is much required as it may increase the risk of miscarriage, birth defects, premature birth or developmental disabilities.

Tip #5 - Reduce the consumption of caffeine

Limiting the intake of caffeine up to 200 mg is safe. Excess caffeine may impact baby weight.

Tip #6 - Rinse and wash all raw foods

Always wash all raw foods thoroughly under running tap water before eating, cutting, or cooking. It helps to avoid infection.

Tip #7 - Include different types of vegetables

Green vegetables and green leafy vegetables are good source of essential vitamins and minerals like iron, potassium, magnesium, B vitamins, vitamin A, E, C and K. Must include spinach, carrots, pumpkin, bottle gourd, ladyfinger, radish leaves, tomatoes, red sweet pepper, etc in all your meals.

Tip #8 - Include all colour fruits

Adding different types of fruits like grapes, apples, mangoes, prunes, bananas, apricots, oranges, and red or pink grapefruit gives different types of vitamins and minerals which are essential for the body.

Tip #9 - Include whole grain and freshly cooked cereals

It contains nutrients like iron, B vitamins, selenium and magnesium which are required for both mother and the baby.

Tip #10 - Include proteins

Protein is one of the essential nutrients for growth. It is very important to include protein like egg white or whole egg, legumes, pulses, chicken, lean meat and different varieties of fish in all your meals. Including fat-free yogurt or low-fat yogurt, skimmed milk or low fat milk, soymilk to give protein along with other nutrients like calcium, potassium, vitamins A and D.

Tip #11 - Make a buddy who guides you through this journey

Meet a Dietician or a Nutritionist for a healthy journey of your pregnancy. An experienced dietician or nutritionist can help you in a better and healthy way to make you and your baby healthy.

So, these were some tips for a healthy pregnancy. If you want me to guide you in this special and beautiful journey of life then contact me. I am an Indian Dietician and Nutritionist working in Dubai. I have more than 8 years of experience in planning the best diet plan for healthy pregnancy and different type of medical conditions. To book an appointment with me you can contact me through WhatsApp on +971565655109 or leave a message at the bottom of the website.