Dr. Chanchal Singh

Nutrition for you will never be as important to you as it is during pregnancy, because while eating you have to think not only about you, but also the development of your unborn child. However, merely eating is not enough you have to eat right. Here is your guide of what to eat and what to avoid, during pregnancy, so that your child gets the best nutrition.

Things to eat: 

1. Whole grains: Whole grains, which can be found in food items like cereals, whole-wheat breads and pastas, are rich in folic acid, iron and fibers. Make sure you incorporate ample amount of whole grains in your diet to remain healthy during pregnancy.
2. Beans: Beans are extremely nutritious for pregnant women, as they contain protein, fiber, iron, folate, zinc and calcium, which are much needed for the development of a healthy baby.
3. Fish: Incorporate enough fish in your diet because they contain healthy Omega-3 fatty acids. Salmon, for example, is  exceptionally good for health since it contains less mercury than other fish.
4. Eggs: Eggs are rich in protein, and is also a good source of other nutrients like amino acids, vitamins and minerals, including choline which is crucial for the baby's brain development.
5. Berries: Berries contain vitamin C, calcium, folate and fiber, which is important to your diet, besides being a delicious addition to your meal.
6. Low fat yogurt: Sweetened yogurt is extremely bad for your health, but a cup of plain, low fat yogurt contains copious amount of calcium and is also a good source of proteins.

Things to avoid: 

1. Soft cheese: Soft cheese, like feta, blue cheese, brie, etc. are made of unpasteurized milk, which contain listeria bacteria which might be fatal for you and your child. Hence, they are best to avoid.
2. Undercooked or raw food: Raw meat may contain toxoplasma and other bacteria. Raw eggs in sauces like mayonnaise, uncooked dough, desserts like tiramisu and salad dressings are also harmful for you. Fish in sushis or self caught fish may also contain harmful bacteria and parasites or chemicals released from nearby factories. Do ensure that your meat and fish are thoroughly cooked while dining out as well.
3. Unpasteurized juices: There is always a risk of juices, which are squeezed and unpasteurized, being contaminated with E-coli or salmonella, which can be very harmful for you.
4. Pre-dressed poultry: Poultry that has been dressed and stuffed at the market often run the risk of being contaminated by the juices of slaughtered poultry, proving to be best breeding grounds for bacteria.
5. Unwashed fruits and vegetables: Toxoplasma can breed on unwashed raw foods, which also cause harm to your health, mainly in the prenatal period.
6. Alcohol, coffee and unpasteurized milk: These beverages have been deemed unsafe for pregnant ladies since they can cause severe health damages.

How to reduce sodium consumption through diet

Minerals and salts are important parts of our daily diets. These minerals play significant roles in the functioning of the human body but, if found in excess, they might adversely impact your health. One such mineral is sodium, which is abundant in most food sources.

Sodium is present in every food in the form of salt. Most forms of meat, canned vegetables and soup, junk food and pickles are some examples of food which are naturally high in sodium. Apart from this, any cooked food will have salt crystals within it. Medical research has shown that most people consume more sodium than what is recommended.

Ill Effects of Sodium Intake in Excess

- The most common problem caused by the excessive consumption of sodium is high blood pressure.
- High blood pressure, apart from being the cause of strokes can also affect internal organs like kidneys and cause renal failure over time.
- It can also be detrimental to the heart and be a contributing factor to heart conditions as well.

Here are some of the ways through which you can reduce sodium intake through changes in diet.

• Increasing the intake of fruits within the diet - Inclusion of more fresh fruits in your diet will reduce the amount of sodium consumption. Canned and processed fruits may increase sodium consumption and hence should be reduced.
• Changing to fresh unprocessed meats - Certain processed and packaged meats such as in snacks and fast foods should be avoided as they have high sodium content. Hence, consumption of fresh meat instead of processed meat is an effective way to reduce your daily sodium intake.
• Including more leafy vegetables in your diet - Leafy green vegetables such as kale, spinach, and celery have a lot of water and also help reduce the sodium intake in your body.
• Drinking plenty of water - Sodium levels can rise within the body when it is dehydrated. Thus, it is prudent to always keep your body hydrated by drinking plenty of water.

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