How a Healthy Diet Leads To Safe Pregnancy

Healthy Diet, Pregnancy

Last Updated on 2 years by admin

Nutrition is about eating foods that give your body what it needs to stay healthy and function properly. Your body primarily need protein, carbs, good fats, vitamins, and mine

Nutrition and fertility

What you eat can affect your chances of getting pregnant, but the big picture isn’t very clear because it’s hard to separate diet from other factors. What we do know is that the best foods for pregnancy are the same as those for overall well-being: whole grains, healthy fats, and protein.

Eating right when you’re pregnant

Your diet during pregnancy helps support your own well-being and provides the nutrition your baby needs to develop and grow. In general, pregnant mothers need to eat a healthy diet that is high in nutrients and low in sugar, salt, and saturated fat. It’s normal for a pregnant mother to gain weight – but too much or too little increases the risk of complications for you and your baby.

Healthy weight gain depends on the mother’s pre-pregnancy weight. Evidence supports the use of body mass index (BMI) as a guide to how much weight gain is recommended during pregnancy. Most of the time, a balanced diet will be sufficient to meet your nutritional demands while pregnant. However, some foods contain higher concentrations of certain nutrients that are specifically recommended during pregnancy.

These may include:

1. Fruits and vegetables

These may contain many important nutrients for pregnancy, especially vitamin C and folic acid. Pregnant women need at least 70 mg of vitamin C per day, which is found in fruits such as oranges, grapefruit, and honeydew, and vegetables such as broccoli, tomatoes, and Brussels sprouts. Folic acid dosage of 0.4 mg per day is advised to avoid neural tube abnormalities.

A good source of folic acid is dark green leafy vegetables (legumes such as black or lima beans, black-eyed peas, and veal are other sources of folic acid). You should have at least 2-4 servings of fruit and 4 or more servings of vegetables per day. To get the best results and to get instant medical help you can visit Marham- Find a Doctor to take 

2. Bread and cereals

The body’s main source of energy for pregnancy is the basic carbohydrates found in bread and cereals. Whole grains and fortified products provide important nutrients such as iron, B vitamins, fiber, and even some protein. The right quantity of folic acid can be obtained from fortified bread and cereals. Depending on your weight and dietary needs, you should consume 6-11 servings (6-11 ounces) of bread/grains per day.

3. Milk and milk products

Important calcium sources include milk, yoghurt, and cheese. Choose lower-fat varieties such as low-fat milk, low-fat cheddar, and low-fat yogurts.

Try for three servings each day of foods high in calcium, such as:

  • a glass of milk
  • yogurt pot
  • 25g/1oz cheese

Milk in sauces and puddings and hot milk drinks are other great ways to get enough calcium. Women over 18 generally do not need extra calcium during pregnancy because the body naturally increases the amount of calcium absorbed from food. Teenage women under the age of 18 will require more calcium during pregnancy because their bones are still forming.

Your child’s bones will not suffer if there is a lack of calcium. However, some calcium will be taken from the mother’s bones to compensate for the deficiency, with long-term health consequences for the mother. All pregnant women are advised to avoid mold-ripened soft cheeses such as Brie, Camembert, or Stilton, as there is an increased risk of listeria infection.

4. Dairy products, such as meat, fish, eggs, beans, and so on

Protein, vitamin B12, and iron are all found in meat in good amounts. Iron deficiency anemia can be prevented with a diet high in iron. For the sake of preventing toxoplasma infection, which might result in miscarriage, make sure all meat is completely cooked. Fish is a good source of protein. Adults are recommended to eat two portions of fish per week, one of which should be fatty. Canned fish such as salmon, sardines, mackerel, and sardines are high in omega-3 fatty acids and have been shown to benefit your heart health.

White fish such as cod, haddock, and cod are good sources of protein but are also low in fat. Pregnant women are advised not to eat more than two servings of oily fish per week. Shark, marlin, and swordfish should be avoided as they may contain high levels of mercury which could damage the nervous system of an unborn baby. Shellfish should be avoided as they can be infected with bacteria and viruses that can cause food poisoning. Eggs are a convenient, delectable, and incredibly adaptable substitute for meat. They can be mixed, boiled, poached, or made into an omelet. Make sure the eggs are thoroughly cooked until the whites and yolks are firm to avoid the risk of salmonella.

5. Beans, peas, and lentils

These are good plant-based sources of protein. They also contain fiber, B vitamins, and iron. They are inexpensive and can take the place of some meat in stews and casseroles. Tofu and textured vegetable protein are soy-based products. They don’t have much flavor, so they need to be cooked in dishes with a lot of flavors. They can be added to casseroles, curries, and stews or fried and added to salads.

Processed meat and chicken products tend to be high in fat and salt, so try not to eat them too often (once a week at the most). If you are using processed meat products such as chicken nuggets or hamburgers, grill or broil rather than fry.


Attending all prenatal care visits will help your doctor closely monitor you and your growing baby during your pregnancy. It will also give you a scheduled time to ask your doctor about any concerns you have about your pregnancy. Make a plan and consult the best gynecologist to manage all your symptoms and questions.


1. How do diets affect pregnancy?

Mothers who eat unhealthy diets during pregnancy may be putting their babies at risk of long-term, irreversible health problems including obesity, elevated cholesterol, and blood sugar, according to new research.

2. Which food can cause miscarriage?

  • Pineapple. Pineapple contains brome lain, which softens the cervix and can initiate premature labor contractions, leading to miscarriage
  • Sesame seeds
  • Raw eggs
  • Unpasteurized milk
  • Animal liver
  • Sprouted potato
  • Papaya

3. What drinks to avoid during pregnancy?

  • Alcohol
  • Unpasteurized milk
  • Unpasteurized juices
  • Caffeinated beverages
  • Salty lemonades
  • Beverages with artificial sweeteners, such as diet soda

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