Healthy Pregnancy Diet

Pregnancy is the time to think about your lifestyle, habits and diet and how they affect you and your future child. It is time to consider healthy habits that will be beneficial to you and your baby.Growing a baby requires a lot more energy especially in the earlier months when cell division is most intense. A healthy diet is one that provides all the required nutrients and is based mainly on plant foods. As mother is the only source of nutrition for her baby while she is pregnant, eating habits will affect baby's health and well-being. In order to cope with the increased demands, your body needs a sufficient amount of nutrition. Poor eating habits can adversely affect your pregnancy and result in conditions like anaemia, pre-eclampsia, mood swings, fatigue, leg cramps, constipation, etc.

Essential nutrients.
Folic acid: This vitamin is extremely important during pregnancy, especially in the early period and even before conception. A good intake of foliate greatly increases the chance of your baby being born without any abnormalities, Eat plenty of foliate-rich foods such as spinach, lettuce, cabbage, green beans, cauliflower and fortified cereals.

Irons: You need iron to form the red blood cells for you and your baby. Irons help to carry oxygen in your blood from the lungs to the tissues. Your baby's brain and body need iron and oxygen to grow. The best sources of iron are lean meats, especially liver and kidney. Some vegetables (e.g. green leafy vegetables, cooked beans and peas) To absorb more iron from vegetables (especially beans and peas), eat foods rich in vitamin C or acidic foods at the same time (e.g. fruits, juice, bell peppers, tomatoes, fermented foods).

Calcium: It is important for the healthy bones and teeth of both you and your baby. The best sources of calcium are milk, dairy products and some cereals. Try to choose low fat milk, kefir cheese and yogurt, they provide more calcium than full fat varieties.

Vitamin D: To prevent rickets vitamin D is very important both in your newborn baby and to keep your teeth and bones healthy. Try to spend as much time as you can outdoors, especially in sunny weather: vitamin D is produced in your skin when you are exposed to sunlight. Vitamin D is found also in foods, such as oily fish, eggs, butter, and fortified margarine.

Few important tips regarding the things that should avoided during pregnancy.

Alcohol :Try not to drink alcohol during pregnancy. An occasional glass of wine at special events is OK. Alcohol crosses placenta and can lead to physical, growth and mental problems in some babies. It is especially important not to drink alcohol at the time of conception and during the first 3 months of pregnancy when the embryo is most vulnerable to the toxic effects of alcohol.

Smoking: Try not to smoke during pregnancy or at least try to reduce smoking substantially. Mothers who are heavy smokers are at much higher risk of having low birth weight babies. Smoking can also be a cause of premature birth, miscarriage and stillbirth and may impair your child's growth and development. Remember: it is never too late to stop or at least reduce smoking or drinking. Your baby will benefit from each alcoholic drink or cigarette you give up.

Caffeine: Effects of caffeine on the foetus are not well established yet. Tea, cocoa and carbonated drinks contain about the same amount of caffeine while coffee contains about twice as much caffeine. Try to limit your coffee intake to 3-4 cups a day.

Medications: Many medications can adversely affect your baby and are contraindicated for pregnant women or women who are breastfeeding. Consult your doctor before taking any medications, including aspirin and vitamin supplements.