JOIN USAn expectant mother’s immune system is weak. Therefore, it is not only important to watch the food intake, but also avoid certain foods during pregnancy, advises Dr Bhawana Mishra.
Pregnancy is one of the most priceless journeys in a woman's life. Naturally, her own weight becomes the least of her problems, what with her bundle of joy on the way. Pregnant women tend to eat more than usual, due to cravings, fatigue or even mood swings.
Therefore, there is a high tendency to gain excessive weight during pregnancy. Some people even believe that a pregnant woman is supposed to eat for two people, simply because she has a baby growing inside her; it’s a myth! It is important to remember that the immune system of an expectant mother is weak.
Therefore, it is not only important to watch the intake, but also avoid certain foods during pregnancy:
n Make sure not to overeat in one sitting. If you tend to feel hungry later, simply eat in installments. Instead of three big meals a day, you could have five or six small ones. Make sure you include lots of fruits, vegetables and unsugared juices. Do not binge on fried food.
n Steer clear of ready-to-eat packaged foods. Dangerous bacteria and parasites like listeria, toxoplasma, salmonella, staphylococcus aureus and E. coli might reside in improperly cooked or stored foods. They can cross the placenta and affect your baby, even if you never feel symptoms of the illness yourself!
n Do not consume raw or undercooked meat. While ordering any meat at a restaurant, make sure it is well done, not medium and certainly not rare. Never touch a sushi tray during your pregnancy.
n If you have the urge to bake cakes or cookies, do not taste the batter yourself. Have someone else do that for you. The raw eggs in the dough or the batter may contain salmonella or other bacteria that could harm you and your baby.
n If you have a craving for fruitcakes or other desserts, be aware of the fact that most of them have alcohol as an ingredient, although most of it burns off while cooking. But if the fruitcake has been soaked in rum or other liquor, after being baked, or if the dessert has an alcoholic dressing, it is a big no-no.
There are certain nutrients that are compulsory during pregnancy, other than the extra dose of the regular vitamins and minerals:
n Omega 3s: These fatty acids are vital for brain and central nervous system development of the foetus. They can also lower the risk of postpartum depression.Salmon, anchovies, flaxseeds, flaxseed oil and some brands of eggs are rich in omega 3s.
n Choline: This vitamin-B-like compound plays a critical role in foetal brain development and may help prevent spinal cord defects. Beef, chicken liver, eggs, soybeans and wheat germ are good sources of choline.
n Fibre: A high-fibre diet will help an expectant mother to avoid common pregnancy woes like constipation and haemorrhoids. It also provides an even release of glucose in the bloodstream, preventing sudden surges and dips in energy. Whole-grain foods, oatmeal, fruits and vegetables are great sources of fibre.
n Calcium: If your diet is deficient in calcium, you may have more pregnancy complications, including high blood pressure and preeclampsia. The best sources of calcium are low-fat milk, hard cheeses, yoghurt and calcium-fortified orange juice.
(The writer is a consultant gynaecologist, Apollo Cradle, Bangalore)