ICMR told what women should eat during pregnancy, the child will be healthy

Balanced diet is important

The body’s need for nutrition increases during pregnancy. At this time, a balanced diet is required to meet the nutritional needs of the mother and fetus. For proper use of nutrients and vitamins, it is important to exercise daily and take sunlight.

Photo Credit: freepik

What to eat during pregnancy?

At this time, your attention should be taken on iron, folic acid, vitamin B12, iodine and poly unsaturated fatty acids. Iron and folic acid are also necessary at this time. You can take yogurt and curd for vitamin B12. Poly unsaturated fatty acids are available from fatty fish. If you are a vegetarian, you can eat green leafy vegetables, seeds and nuts.

All photos courtesy: pexels

Be sure to take minerals and vitamins

During pregnancy, you can take minerals and vitamins from beans, seasonal vegetables, fresh fruits and animal-based sources. Iron is available from beans, dry fruits and flesh foods. Apart from this, vitamin C is available from guava and orange. To supply calcium, drink milk and to get vitamin D, sit in the sun for a while.

Important contribution of grains in diet

You will get energy from grains and this can fulfill 45 percent of your daily energy requirement. Eating pulses fulfills the daily protein requirement and also provides fiber and micronutrients. You can take nuts, oils, seeds and seafood to provide essential fatty acids to the body. Micronutrients and fiber are also supplied by these.

What should not be eaten during pregnancy?

You should not smoke, chew tobacco and drink alcohol during pregnancy. Avoid carbonated beverages. Do not eat foods made with hydrogenated fats. Do not sleep immediately after meals. Do not drink tea, coffee and other caffeinated beverages with meals or immediately after meals. Do not lift heavy objects or do strenuous physical activity.