During pregnancy, women tend to crave specific food. These foods might or might not be good for her and her unborn baby. The cravings are natural but it’s wiser if you’re aware what to and not to eat during pregnancy.

What to eat during pregnancy?

Greens: They are fibre rich food. They contain vitamin C, vitamin A, vitamin K, iron, potassium that are beneficial during pregnancy. They are found in spinach, kale, broccoli and any other dark, green vegetables.

Dairy products: Dairy products are high in calcium and protein. It helps in the development of the foetus by providing it with the required nutrition. Greek Yogurt is high in calcium than any other dairy products.

Legumes: It includes all kinds of beans and lentils. They are rich in fibre, protein, iron, calcium that is necessary during pregnancy. It also contains vitamin B9, one of the B-vitamins also known as Folate. Folate helps both mother and foetus during the first trimester period.

Oily Fish: Oily fish that are low in mercury such as Salmon, mackerel, cod is the good source of essential omega 3 fatty acids EPA and DHA. It helps to build eye and brain of the foetus. However, fresh tuna contains high mercury so it should be avoided.

Whole grains: Whole grains such as brown rice, barley, oatmeal, buckwheat, whole-wheat pasta and bread are rich in fibre and B-vitamins. They are healthy and much-needed calories during pregnancy, unlike refined grains.

Berries: Berries such as blackberries, strawberries, blueberries are packed with vitamin C, fibre and antioxidant. It helps the body to absorb iron. It’s good for snacking as they have low glycemic index value. It maintains the blood sugar level to spike up.

Fruits: Snacking on fruits such as berries, oranges, apples, mangoes, avocados, bananas and lemons are beneficial during pregnancy. It contains all the essential vitamins, fibres, magnesium, potassium and iron. They also contain water which helps to stay hydrated in pregnancy.

Nuts: Moderate amount of dried fruits and nuts are beneficial in pregnancy. They contain all the essential vitamins and minerals required during pregnancy. Nuts such as Almonds, Walnuts, Cashew nuts, pistachio, peanuts and dried fruits such as dried fig, dried apples, bananas, dates, etc are beneficial during pregnancy.

What not to eat during pregnancy?

Some of the foods that should be avoided during pregnancy are as follows:

• Mould-ripened soft cheeses such as brie and camembert, soft blue cheese. Chances of harmful bacteria called Listeria to grow in.
• Raw or partially cooked egg. Risk of salmonella.
• Raw or undercooked meat. Risk of toxoplasmosis.
• Cold cured meats. Risk of toxoplasmosis causing parasites.
• Vitamin A. Too much vitamin A can harm a baby.
• Liver as it contains a lot of Vitamin A.
• Fish high in mercury such as shark, swordfish, marlin.
• Unpasteurized Milk or Yogurt.
• Caffeine (coffee, tea, coke, energy drink, dark chocolate). It can cause miscarriage and low birth weight babies.
• Green Tea or any herbal tea as it contains caffeine.
• Fruits (papaya, grapes, pineapple) can cause miscarriage.

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