Many of expectant mothers wonder about the ‘dos’ and don’ts’ in pregnancy regarding eating.

• The aim is to take adequate calories with variety of vitamins and minerals naturally.
• There are various phases in pregnancy where the requirements vary. For example in early pregnancy certain vitamins are important and in later pregnancy, calories and protein become important.
• Healthy eating ensures that your baby develops well and grows healthy

Remember

• Healthy eating should ideally begin even before conception

Caution

• Avoid allergens and certain foods that can transmit bacteria
• The resistance of body in the first 3 months of pregnancy can we weak and you may need to be more precautious
• Always wash vegetables well before consumption and avoid close contact with pets especially Cats in the first 3 months as the faeces can transmit infections like toxoplasma
• Cook meat well and avoid raw meat

Healthy diet

• You should aim to have variety of fruits and vegetables and have at least 5 portions of different types of them each day
• Protein can be got from beans, lentils, milk, nuts, eggs and meat.
• Carbohydrates can be got by rice, cereals, bread
• Try to limit excess sugar intake
• It is considered adequate to have at least 4 meals in a day and snacks in between.
• Snacks can be fruits like bananas which have high minerals and nuts, raisins, dried fruits or fresh fruits.
• With regular snacking of fruits you may be able to control gastritis  better
• High fruit and vegetable content also help overcome constipation by giving you higher fibre content

Medications

• Though natural foods help get adequate nutrients, certain phases demand more nutrient
• At Least one month before conception to 3 months after pregnancy, you may need folic acid tablets to avoid various brain malformations in your child.
• These tablets can be taken with other folic acid rich natural foods like meat, pulses, green leafy vegetables

Morning sickness

• Generally in the first 3 months of pregnancy you may sense vomiting sensations due to the hormonal changes in your body.
• Most of these symptoms improve in 14 weeks’ time
• If the vomiting becomes severe, you may have to see your doctor who might suggest certain medications

You can improve morning sickness symptoms by

• Eating regular and small feeds every 2 hours
• Avoid spicy, oily food, caffeine and tea.
• Toast and biscuits are good as they are dry and easier digested.
• Drink lots of water
• Ginger containing food like biscuits, candies may help
• Have sufficient sleep