What are some daily meals, snacks, & drinks to eat for a safe & healthy pregnancy & baby growth/ development ?

(April 19, 2010)

Since the mother is the only source of nutrition for the baby growing in her womb, the only way of ensuring its healthy development is consuming a healthy and balanced diet. As is known, the mother eats for two, but the first thing she needs to bear in mind is that it does not mean eating twice the amount but taking in nutrition enough for two people. A pregnant mother needs to increase the caloric intake by 300, especially during the later stage of the pregnancy when the baby grows faster. A woman with an average weight needs to put on about 25 lbs to 30 lbs to deliver a healthy baby. At the same time, it is important to note that this must be done by by consuming nutritious food and not by eating unhealthy foods that would pile up empty calories in the body.

A balanced diet that the expectant mother needs to consume should include all the nutrients like proteins, Vitamin C, calcium, iron, and folic acid. The pregnant woman must consume adequate milk and other dairy products like yogurt, buttermilk and cottage cheese to get a healthy dose of calcium, Vitamin B12 and amino acids. For proteins, consuming whole grains, cereals, pulses, legumes, fish, eggs, poultry, and meat would be beneficial to the mother and the baby. Consuming ¼ cup of legumes and approximately ½ ounce of nuts and one egg gives adequate proteins. Similarly, fresh vegetables, green leafy vegetables or yellow vegetables provide necessary vitamins, fiber and minerals. Fresh fruits are also a must in the platter to supply Vitamins C, D and E. However, fruits with hot propensity, like papaya and pineapple, must be avoided. The expectant mother must consume adequate iron also to prevent anemia and produce red blood cells. Spinach, banana, cereals, drumsticks and beetroot are rich sources of iron that can be included in the diet.

It is also necessary to consume lots of clean water and other fluids like fresh fruit juices on a daily basis to stay hydrated. The expectant mother must avoid packaged juices as it contains excess sugar, which can be harmful to the mother and baby. However, carbohydrates can be obtained from products like cereals, rice, bread, potato, fruits, and pasta. Carbs are important to provide energy to the body. Other than junk food and aerated drinks, the expectant mother must avoid raw eggs, raw or uncooked meat, apple cider, and unpasteurized cheese and milk.  

Submitted by P T on April 19, 2010 at 05:58

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