Calories

Things to Eat and Things not to Eat during Pregnancy

Diet plays an important role during pregnancy. To maintain a healthy pregnancy, one should know what he can eat and what not.

FOOD THAT YOU SHOULD NOT EAT
- Avoid eating very high empty calorie foods without being nutritious.
- Alcohol in any amount is bad during pregnancy.
- Stay away from smoking and from people who smoke.
- Sushi i.e. raw fish and shellfish are definitely not safe to eat during pregnancy. They can harbor hepatitis, bacteria and parasites, all dangerous to women and their fetuses.
- Raw meats or uncooked beef or poultry should not be taken during pregnancy.
- Avoid high mercury fish during pregnancy.
- Eating soft or blue veined cheeses during your pregnancy will increase your risk of contracting listeria which is a form of bacteria that can potentially be very harmful to your baby.
- Caffeine intake should be limited.
- Un-pasteurized juice can harbor bacteria that can affect you and your baby.
- Deli meats including hot dogs which may contain listeria, a kind of bacteria should be avoided.
- Refrigerated smoked seafood should be avoided.
- Animal liver contains very high levels of vitamin A. Women who consume too much may risk a higher incidence of birth defects in their babies.

FOOD THAT YOU CAN EAT DURING PREGNANCY
- Pregnant women should eat at least 7 servings of fruits and vegetables in their diet as they are rich source of fiber, vitamins and minerals.
- Eat plenty of high fiber foods like cereals, whole-grain bread, pastas.
- Eat or drink at least four serving of dairy or calcium products.
- Eat iron-rich foods.
- Pregnant women should eat at least 60 gm of protein everyday. Eggs, nuts, dried beans are also good sources of protein.
- Folic acid should be taken regularly. It is a vitamin B that helps prevent serious birth defects of a baby’s brain and spine.
- Pregnant women should drink water regularly. They should not dehydrate themselves.

PAPAYA DURING PREGNANCY DURING PREGNANCY

Benefits of eating papaya during pregnancy can reduce indigestion, inflammatory bowel syndrome or heartburn. It is also rich in vitamins.
But it should be remembered that only fully riped papaya should be eaten. Even slightly unripe papaya has a latex like substance in it. This latex substance acts like prostaglandin and oxytocin which are generally use to induce labor and cause miscarriages. Consuming papaya during the early weeks of pregnancy should be avoided unless you are absolutely sure that it is fully ripe.
Hence, papaya is generally avoided by most women as a precautionary measure.

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What kind of diet should be followed if the person is underweight ?

To gain weight and be healthy, you need to consume more calories every day from healthy foods and choose the right types of exercise. Being underweight can result from eating disorders, chronic diseases.
While being overweight or obese is a well-known risk factor for chronic diseases, being too thin may also increase a person’s risk of dying from diseases such as heart failure and cancer.

- Increase the daily intake by of calories. Remember the weight you gain should be a healthy combination of muscle and fat.
- Make sure that the diet includes adequate protein. So while you have the liberty of including at least one food high in carbohydrates, fat and sugar (chocolates, pastries, cakes, pizza, burgers and sandwiches) daily, you will need to balance these with healthy food such as cheese, curd, pulses, chicken, fish, nuts and seeds.
- Eat raisins/dates, fresh fruit juices and energy dense fruits such as banana, mango and chikoo which are usually forbidden.
- Add these in your daily diet and regular meals or as snacks between meals. Increase the additional intake gradually to avoid gastric discomfort.
- Eat five to six meals i.e. three main meals along with two snacks and a glass of milk at bedtime regularly.
- Add a small amount of flax seed oil and some psyllium powder to add some omega-3 essential fatty acids and extra fiber.
- You should not skip any meal.
- Eat at meal times even if you are not hungry.
- Make dishes which you enjoy. Sit down at table for your meals.
- Make the dining area lively by putting plants, flowers and colorful pictures.
- Put some soothing music.
- Relax and eat your meal properly.
- Increase the speed of your eating but chew the food well.
- Start having vitamin and mineral supplements after consulting your doctor.
- Exercise regularly and become more active. It will help in building up your appetite and aid digestion.
- Join a gym and train under expert guidance 2-3 times a week.
- Resistance training exercises such as lifting weights will help to increase your muscle size.
- It can take a while to gain the weight you need, but be patient and continue to choose healthy foods until you reach your goal weight.