Eat a wide variety of foods to provide everything you and your baby needs.

A balanced diet will also reduce the risks of anemia, as well as other unpleasant pregnancy symptoms such as fatigue and morning sickness.

In fact, it is recommended to continue to eat as you normally would in your first trimester, then increase 350 calories daily in your second trimester and 450 calories daily in your third trimester as your baby grows.

Eating healthy means following a healthy eating pattern that includes a variety of nutritious foods and drinks.

• Eat a variety of vegetables, fruits, whole grains, fat-free or low-fat dairy products, and protein foods.

• Vegetables: carrots, sweet potatoes, pumpkin, spinach, cooked greens, tomatoes, and red sweet peppers (for vitamin A and potassium)

• Fruits: cantaloupe, honeydew, mangoes, prunes, bananas, apricots, oranges, and red or pink grapefruit (for potassium)

• Dairy: fat-free or low-fat yogurt, skim or 1% milk, soy-milk (for calcium, potassium, vitamins A and D)

• Grains: ready-to-eat cereals/cooked cereals (for iron and folic acid)

• Proteins: beans and peas; nuts and seeds; lean beef, lamb, and pork; salmon, trout, herring, sardines, and pollock

• Choose foods and drinks with less added sugars, saturated fats, and sodium (salt).

• Limit refined grains and starches, which are in foods like cookies, white bread, and some snack foods.

• If you are feeling sick, try eating a piece of whole-grain toast or whole-grain crackers

FRUITS TO EAT DURING PREGNANCY

 

 

These are a few fruits that can be consumed during pregnancy. It is ideal to consume every fruit in moderate amounts, once a day. This will provide the right kind of nutrients to your growing baby and keep their health in check. Try including more fruits in your diet.

• WATERMELON: Rich in water content, helps maintain electrolyte balance.

• BANANAS: Rich in carbohydrates, prevents anemia, and helps maintain colon health.

• ORANGES: Keeps you hydrated and are rich in Vitamin C.

• AVOCADOS: Rich in healthy fats and contains folate which promotes healthy growth of the brain in the fetus. They are also rich in vitamin K, vitamin B, fiber, magnesium, and potassium.

• APPLES: Rich in fiber, vitamins, and potassium.

FOODS TO AVOID DURING PREGNANCY

 

These foods may have bacteria in them that can hurt your baby. Stay away from :

• To protect you and your baby from a bacterial or parasitic infection, such as listeriosis, make sure that all milk, cheese, and juice are pasteurized.

• Don’t eat meat from the deli counter or hot dogs unless they are thoroughly heated. Also, avoid refrigerated smoked seafood and undercooked meat and seafood.

• Raw sprouts, including alfalfa, clover, radish, and mung bean sprouts

• If you or someone in your family has had a history of allergies, speak to your doctor about other foods to avoid.

• Limit drinks with caffeine and added sugars and avoid alcohol.

FRUITS TO AVOID DURING PREGNANCY

 

Though fruits are healthy and most recommended, some fruits are just not pregnant- woman-friendly. If precautions are not taken while consuming them, they can cause vaginal bleeding and in worst cases, miscarriage as well.

• PAPAYA: Raw or semi-ripe papaya contains latex which can induce premature contractions and that can be dangerous for your baby. However, ripe papaya is rich in vitamins and iron. Consuming it in controlled quantities will possess no harm but totally avoid eating unripe papaya during pregnancy.

• PINEAPPLE: These are also not recommended to pregnant women as they contain certain enzymes that alter the texture of the cervix which could induce premature contractions. This can result in miscarriage. Apart from inducing such an effect, it is also notorious for causing diarrhea and that can be very uncomfortable during pregnancy.

• GRAPES: Grapes aren’t recommended for consumption during the final trimester. They are known to generate heat in the body which is not good for both mother and the child. Avoid consuming too many grapes during your pregnancy to stay clear of any complications.