| During the prenatal phase when your baby is | | | | To ensure a healthy pregnancy you require a total of |
| developing inside your body and drawing nourishment | | | | 2200 to 2800 calories per day. |
| from your body, you need to pay special attention to | | | | Essential nutrients: |
| what you eat, so that the little darling inside you can | | | | Fiber |
| derive proper, necessary and balanced nourishment. | | | | Pulses, legumes, peas, beans, oat bran, cereals, nuts, |
| That is why during prepartum phase you need to be | | | | gram, brown rice, brown bread, vegetables, fruits, |
| on a safe pregnancy diet as recommended by | | | | spinach, broccoli, arum, ladies finger etc can cure piles |
| doctors. | | | | and constipation commonly experienced during |
| Safe pregnancy diet | | | | pregnancy. |
| Your diet should be nutritious, well balanced and cover | | | | Vitamin C |
| 5 basic food groups. Vitamins, minerals, carbohydrates, | | | | Citrus fruits and vegetables are rich sources of vitamin |
| fats, proteins, dairy products, milk, fish, meat, other | | | | C like guava, lime, lemon, oranges. |
| protein alternatives, eggs, soy, tofu, lentils, whole grain | | | | Vitamin E |
| products, whole wheat bread, brown rice, brown bread, | | | | Protein |
| cereals, green and colored vegetables, fresh fruit, fresh | | | | This can be found in dairy products, milk, meat, eggs, |
| fruit juice, plenty of water etc comprise a safe | | | | soy, tofu, lentils, beans, peas, nuts, fish. Increase your |
| pregnancy diet. | | | | intake of Vitamin B6 to maximize utilization of protein. |
| Food items to avoid | | | | Calcium |
| For the sake of your baby you have to abstain from | | | | Iron |
| aerated drinks, alcohol, cola, soda, candies, cookies, | | | | Folic acid |
| cakes, pastries, sugary food products, hot chocolate, | | | | This is found in capsule form while the natural sources |
| tea, coffee, oily spicy junk food, processed food like | | | | are raw or steamed green vegetables, fortified bread |
| processed cheese, ready to eat processed dishes, | | | | cereal, citrus fruits, beans, yeast, liver, kale, spinach and |
| canned food products. Along with this, you have to | | | | other dark green leafy veggies. |
| consume restricted amounts of salt. | | | | Water |
| Pregnancy dietary pattern | | | | To prevent bladder infection, UTI, excessive swelling, |
| Try to eat as many varieties of food as possible. | | | | hemorrhoids, constipation and dehydration you need to |
| Whatever you eat should be consumed in moderation. | | | | drink 14 glasses of water daily or more. You can |
| Don't gain excessive weight by eating like a glutton. | | | | substitute water with lime juice, coconut water, sugar |
| It is better if you can replace 3 big meals with 6 | | | | cane juice, freshly prepared fruit juice, milk, lassi, |
| smaller meals. This will relieve you from heart burn and | | | | beverages made of milk products and nuts etc. This is |
| nausea. | | | | a holistic and comprehensive safe pregnancy diet. |