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What’s an ideal Pregnancy diet?

From conception, you will get a lot of health advice and lists of all sorts of do’s and don’ts. Don’t let this get you.
I have tried to put in together what a healthy plan for pregnant women should be. It is important for the mother to eat a balanced diet that includes- starch-based foods such as whole cereals, rice, wheat pasta, etc. with fruit vegetables and Proteins. Wholegrain cereals, bread, fruit, and vegetables will help us meet daily dietary intake. Include protein such as fish, pulses, chicken, dairy products, etc. every day. Choose lean meat. Try to avoid adding extra fat in the form of frying.
A good weight gain is considered of 11-16 kg over 9 months.

Diet should include foods with plenty of iron, calcium and folic acid –
Iron is commonly found in Eggs, chicken, lean meats, pulses, dried fruit, green leafy vegetables, Lotus stem, Moringa powder or Sajjan ki Falian, beetroot leaves soybeans and fortified cereals.

Calcium is mainly found in dairy products such as milk, cheese, and yogurt, broccoli, millets, watercress, soybean, sardines, salmon, seeds, and nuts.
Folic acid is mainly found in pulses, chickpeas, beans, brown rice, beetroot and fortified cereals.

Fish – is a good source of protein and healthy fats that are essential for the developing fetus to develop a sharper brain. However, there are some important exceptions to be made. Some types of fish contain a high level of mercury which can damage the developing nervous system of an unborn baby. Because of this, the Food Standards Agency (FSA) advises: Not to include any marlin or swordfish.

Can have mackerel, sardines, salmon, trout and fresh tuna- not more than two helpings in a week.

Foods and drinks to be avoided as:

Food sources high in listeria. Listeria is a germ (bacterium), foods which are most at risk of carrying listeria are Undercooked meats and eggs, raw shellfish and raw fish and unpasteurized milk.

Limit the amount of caffeine to no more than 300 mg per day. Remember not only coffee has caffeine but other sources are certain protein bars, hot chocolate, chocolate bars, tea, cola, ice creams etc.


Dr. Loveleena Nadir

Consultant - Obstetrics and Gynecology

Panchsheel Park