మీరు గర్భవతిగా ఉన్నప్పుడు ఏమి తినాలి: గర్భధారణ ఆహారం మరియు చేయకూడనివి

You’re pregnant, and you’re HUNGRY . . .  Thank goodness you can eat for two . . . right? 

Hold the fork! 

You are actually NOT “eating” for two.  You may not even need any extra calories in the first two trimesters . . . though you feel hungry enough to! 

Here are some pregnancy nutrition dos and don’ts to ensure you are taking the best care of yourself and your baby.

DO: Eat a well-balanced diet and exercise regularly

Getting the right balance of foods and nutrients will help satisfy that hunger by giving your body what it truly needs. Talk with your doctor or nutritionist about the right combination of foods for you.  Include a lot of colors (particularly greens), and make sure you are getting a healthy balance of carbohydrates, fiber, protein, and fats. 

Regular exercise will help with your metabolism and maintaining or decreasing your weight.  If you already have an exercise routine, stick to it, provided you have your doctor’s approval and listen to your body for any signs of pain or fatigue.  If you are new to exercise, start with gentle activities like walking, which can still provide significant benefits.

DON’T: Resort to dieting

A high BMI (body mass index) is a common concern of doctors for their patients.  Possible risks of being overweight and pregnant can include a higher risk of miscarriage, gestational diabetes, high blood pressure and pre-eclampsia, blood clots, post-partum hemorrhaging, and c-section. 

However, dieting, which involves cutting back food intake, can lead to nutritional deficiencies that pose significant risks to both you and your baby’s development. Focus instead on strict calorie restriction, and aim for a balanced and nutritious diet that supports your well-being and essential nutrients for your baby’s growth.

DO: Include seafood in your diet

Seafood is an excellent addition to your pregnancy diet as it’s rich in essential nutrients like Omega 3s. These nutrients play a vital role in your baby’s brain development.

Incorporating seafood into your diet diversifies your nutrient intake, providing valuable proteins, vitamins, and minerals for your baby and you. Opt for options like salmon, trout, shrimp and sardines, which are all rich in Omega-3s and other beneficial nutrients.

DON’T: Consume seafood high in mercury

It’s crucial to avoid certain types of seafood that may contain high levels of mercury during pregnancy. These include tilefish, swordfish, shark, king mackerel, bigeye tuna, marlin, and orange roughy. High levels of mercury can potentially harm your baby’s developing nervous system.

If you consume fish from sources other than the grocery store, such as rivers, streams or lakes, it’s essential to check local fishing regulations or consult your local health department for guidance on safe consumption. Prioritize low-mercury options and follow recommended guidelines to safeguard your health and baby’s development. Always consult with your healthcare provider for more personalized advice on safe seafood consumption.

DO: Include protein and iron-rich foods in your diet

Protein is essential for your baby’s development, especially during the second and third trimester of pregnancy. Incorporating protein-rich foods ensures that your meals are meeting your baby’s growing needs.

Additionally, iron plays a big role in carrying oxygen to both you and your growing baby. Adequate iron intake can help combat fatigue, weakness, irritability, and depression during pregnancy.

Meat is an excellent source of both protein and iron, but if you prefer plant-based options, there are plenty of alternatives available. Include foods like beans, tofu, nuts, seeds, dark leafy greens, and lentils.

DON’T: Consume raw or deli meat during pregnancy

Raw or deli meats should be avoided during pregnancy to reduce the risk of contracting harmful bacteria such as listeria, salmonella, and toxoplasmosis. These bacterial and blood-borne illnesses can pose serious health risks for pregnant women and their babies.

Listeria, salmonella, and toxoplasmosis infections can lead to severe complications, including miscarriage, stillbirth, or serious illness in newborns. To minimize the risk of exposure to these pathogens, avoid consuming raw or undercooked meats, as well as deli meats and unpasteurized products.  (Toxoplasmosis is also the reason you should not be cleaning the kitty’s litter box!)

Be sure that all meats are thoroughly cooked to a safe internal temperature to kill harmful bacteria. It’s a good habit to practice proper food storage and handling of meat products, to further reduce the risk of foodborne illnesses during pregnancy. 

It’s also not recommended to be cleaning your cat’s litter box during pregnancy. Cat feces can contain toxoplasmosis, a parasite responsible for illness. Ask a family member or friend to handle little box duties if you have a cat or use a pair of gloves and wash your hands thoroughly afterward.

DO: Stay hydrated by drinking plenty of water

It’s recommended that pregnant women drink around 8-10 glasses of water per day.  Monitoring the transparency of your urine can help gauge your hydration levels. Clear or light-colored urine indicates adequate hydration, while dark urine may signal dehydration. Remember, if you’re feeling thirsty, you may have already been dehydrated for some time.

Not only is water great for your overall health, but it aids in the formation of the placenta and amniotic sac, which protects and nourishes your baby. It also supports the functioning of various bodily systems and helps prevent common pregnancy discomforts like constipation and urinary tract infections.

Try and make it a habit to carry a water bottle with you throughout the day and sip it regularly to stay hydrated. If you struggle with drinking enough water, try infusing it with fresh fruits or herbs for added flavor. 

DON’T: Drink alcohol, coffee, unpasteurized milk, or certain herbal teas during pregnancy

Don’t run the risk of Fetal Alcohol Syndrome. No amount of alcohol has been deemed safe for the developing baby, so it’s best to abstain entirely.

While moderate caffeine intake is generally ok, it’s advisable to limit or avoid caffeine during pregnancy, especially in the first trimester. Some studies suggest a potential link between caffeine consumption and miscarriage risk. It’s recommended to discuss caffeine intake with your healthcare provider and consider reducing or eliminating it from your diet, especially during the early stages of pregnancy. 

Unpasteurized milk should also be avoided to prevent the chance of a listeria infection, which can be harmful during pregnancy. Opt for pasteurized milk and dairy products. 

Additionally, it’s important to do your research on herbal teas during pregnancy. Some herbs, like peppermint and raspberry leaf tea, may cause contractions and increase the risk of preterm labor when consumed in large amounts. 

DO: Take essential vitamins during pregnancy

Taking vitamins, especially key nutrients like folic acid, Vitamin C, Vitamin D, calcium, and iron, is important during pregnancy.

The nutritional value of food can vary due to factors like soil quality, making it challenging to obtain all the necessary nutrients solely from diet. Supplementing with vitamins ensures that both you and your baby receive adequate nutrition for optimal development.

Folic acid is particularly important in preventing birth defects, so ensuring sufficient intake is essential. Vitamin C supports the immune system and aids in iron absorption, while Vitamin D promotes bone health. Calcium is crucial for bone development in both the mother and baby, and iron helps prevent anemia and supports oxygen transport in the blood.

Premom has a wonderful prenatal multivitamin option that includes 27 key ingredients for a healthy momma and baby. All of these key ingredients, including 225 mg of choline, are packed into two daily capsules, with a fresh lemon flavor. 

DON’T: Overdo vitamins or medications without medical guidance

Avoid overdosing on vitamins or taking medications without first checking with your doctor.  Your doctor can provide personalized guidance on vitamin supplementation and ensure that you’re taking the appropriate dosage. 

Taking excessive amounts of vitamins can have adverse effects and may even harm your baby’s development. Similarly, certain over-the-counter medications may not be safe during pregnancy and could pose risks to you and your baby. 

Always consult with your healthcare professional before starting or discontinuing any vitamin supplements or medications. They will be able to determine the safest and most effective options for managing any health concerns you may have during pregnancy, as well as looking out for both your and your baby’s well-being.

Now you’re on your way! Follow these tips for a healthy you and a healthy baby.

ప్రస్తావనలు

• Mayo Clinic Staff. (2022). Prenatal vitamins: Why they matter, how to choose. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/prenatal-vitamins/art-20046945
• వ్యాధి నియంత్రణ మరియు నివారణ కేంద్రాలు. (2021) గర్భధారణ సమయంలో శారీరక శ్రమ మరియు వ్యాయామం. CDC. https://www.cdc.gov/pregnancy/physical-activity/index.html
• అమెరికన్ కాలేజ్ ఆఫ్ అబ్స్టెట్రిషియన్స్ అండ్ గైనకాలజిస్ట్స్. (2020) గర్భధారణ సమయంలో పోషకాహారం. ACOG. https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy