Foods to Eat Archives - Altrus Healthcare

If you’re planning to have a baby, it’s important to take care of your diet even before pregnancy. What you eat and the weight you gain during pregnancy matter. Not consuming a well-balanced and nutritious diet can have a negative impact on both you and your baby. That is why the best doctors for pregnancy at Altrus HealthCare recommend following a perfectly balanced diet before embarking on your journey of motherhood.

This blog will take you through a pre-pregnancy nutritional guide curated by our best doctors. Let’s dive in!

Understanding Pre-Pregnancy Nutrition

Simply put, nutrition is all about consuming the right food that allows your body to function optimally. To get the requisite nutrition before pregnancy, here are the top food items that you must add to your diet.

Vegetables and Fruits

It is no surprise that vegetables and fruits are a great source of healthy fibres, vitamins, and minerals. Additionally, they prevent constipation issues and facilitate better digestion. However, make sure to add only the organic and fresh fruits and vegetables and avoid the canned ones. The best vegetables you can consume include carrots, peas, beans, and leafy greens. On the other hand, the fruits that you must add to your diet include berries, citrus fruits, and bananas.

Proteins

When you are planning to conceive, the best doctor for pregnancy in Dehradun will recommend that you consume protein-rich food on a daily basis. Lean meat, poultry products, fish, eggs, and beans are among the top protein-rich food items you must consume. However, when adding poultry products to your diet, be sure to remove the skin and go for lean meat. Also, avoid the use of excess fat or oil while cooking them.

Grains

Add as many whole grains as possible to your diet. Complex carbohydrates can help effectively regulate your blood sugar and insulin levels while maintaining optimal reproductive health.

Oils

While you may think of avoiding oil completely, they are also a part of your nutritional diet. However, make sure to consume healthy fats only. A point to note here is that the exact amount you can consume daily will differ from individual to individual and depends on their nutritional assessment. As a matter of fact, you must try getting less than 10 per cent of daily calories from saturated fats and 10 per cent from polyunsaturated fats.

Dairy Products

When it comes to a pre-pregnancy diet, you cannot leave behind dairy products. Food items like cheese, yoghurt, and milk are must-haves during the pre-pregnancy phase. They can provide you with the vital nutrients and calcium needed by your body for reproductive health. However, make it a point to go for low-fat dairy products like skimmed milk, reduced-fat cheese, and low-fat yoghurt. In case you are looking for dairy alternatives, you can select products like almond milk and soy milk. They are equally nutritious and can help meet the nutritional requirements of your body in the pre-pregnancy period.

Additional Nutrients to Consume

Besides the food products mentioned above, there are several other nutrients that must be consumed by women planning to conceive. Let’s explore!

Iron

Women naturally tend to have lower iron levels, so it’s important to boost these levels when preparing for pregnancy. Including iron-rich foods in your diet, Greenleaf vegetables like peas, broccoli, turnips, beans, and organ meat like liver, pomegranate, lotus stem, jiggery, these all are rich sources of iron, can help support a healthier pregnancy journey.

Folic Acid

Women who have reached the reproductive age must start consuming folic acid. Some of the excellent sources of folic acid are citrus fruits, dark leafy vegetables, nuts, and beans. Folic acid will not only meet the nutrient needs of your body but also help prevent neural tube defects.

Calcium

According to the expert doctors at Altrus HealthCare, having healthy bones is undoubtedly essential during pregnancy. That is why you must start consuming calcium earlier. Be sure to add calcium-rich foods like milk to your diet.

Foods to Avoid

While there are many nutritious foods to include, certain items should be avoided due to potential risks:

Raw or undercooked meat or eggs
Unpasteurised milk or cheese
High-mercury fish
Raw seafood and sushi
Processed junk foods
Alcohol and caffeine

Wrapping Up

Embracing motherhood and welcoming a new life into the world comes with great responsibility, and it begins with taking care of your own health. That is why the best doctor for pregnancy recommends starting with a nutritious diet even before conception. Want to know more about the healthy food items and add them to your diet? The experts at Altrus HealthCare can help. We have the best doctor for pregnancy in Dehradun who can assist you throughout your pregnancy. From helpful advice to the right treatment options, our seasoned professionals are here for you, in every step of your journey!

Have you received the good news you have been waiting for so long? Congratulations!

While the journey to motherhood can be exciting, it also comes with numerous responsibilities. Especially, taking good care of yourself throughout the pregnancy period. From visiting a trusted hospital in Dehradun for regular check-ups to ensuring you consume a balanced diet, there are several things you need to do. Wondering what to eat and what not to? This blog will take you through the top foods you must add to your diet for a healthy pregnancy. Let’s dive in!

#1 Dark, Leafy Vegetables

When it comes to a healthy diet for women, vegetables are often the first that come to mind. Adding dark, leafy vegetables like spinach and kale is indeed a great idea. Being rich in nutrients, they are good for pregnant women. However, they may not be the most appealing foods in terms of taste. In such cases, consuming them in the form of pasta sauces and soups is an excellent option. Dark, leafy vegetables are rich in vitamins A, C, K, potassium, calcium, folate, and iron. Their high fibre content can help prevent constipation and improve digestion.

#2 Dairy Products

It is no surprise that during pregnancy, you will require more calcium and protein to meet the needs of your baby. After all, you’re eating for two. For that, dairy products like yoghurt, milk, and cheese are great options. These food items are rich in two types of proteins: whey and casein. Besides calcium, these dairy items can provide you with vitamin B, zinc, magnesium, and phosphorus, which are essential during pregnancy.

#3 Berries

Looking for a snack item that is both healthy and nutritious, yet flavorful? As one of the best hospitals in Dehradun, our dietitians recommend that pregnant women incorporate berries into their diet. Berries contain both fibre and water and are a rich source of vitamin C, antioxidants, and healthy carbs. The best part is that their glycemic index value is quite low. So, you need not worry about spikes in the blood sugar levels. The top berries you can eat during pregnancy are raspberries, strawberries, blueberries, acai berries, and goji berries.

#4 Whole Grains (Millets)

When you consult your healthcare professional at a leading women and children’s hospital like Altrus in Dehradun, whole grains are sure to be part of your recommended pregnancy diet. Your prenatal nutrition should include an adequate amount of whole grains, such as millets, oats, brown rice, whole wheat, quinoa, barley, and amaranth. They are rich sources of folic acid, vitamin B, iron, and fibre. All these nutrients are beneficial for your baby’s physical development. Moreover, they can help prevent haemorrhoids and constipation that may cause discomfort and affect your overall pregnancy experience.

#5 Sweet Potatoes

Sweet potatoes are a great source of beta-carotene, a plant compound that the body converts to vitamin A. This vitamin plays a vital role in supporting the development of your baby. Moreover, sweet potatoes are also rich in fibre, keeping you full for longer periods, improving your digestive health, and reducing blood sugar spikes significantly. All these can contribute to lowering the risk of pregnancy constipation.

#6 Salmon

Imagine having a grilled teriyaki salmon. Already feeling hungry but wondering whether salmon is allowed during pregnancy? You will likely be advised to avoid certain types of seafood, as they may contain mercury and other contaminants. However, the good news is that salmon can be a delicious addition to your diet during pregnancy. Being a rich source of omega-3 fatty acids, eating salmon can provide you and your baby with multiple health benefits. From increasing gestational length to supporting healthy fetal development, they can benefit in several ways.

#7 Avocados

Do you have a strong craving for something creamy? Why not add avocados to your diet? Avocados are high in monounsaturated fatty acids. That is why they have a rich and buttery flavour, adding creaminess and depth to any dish. Avocados are also rich in vitamin K, B vitamins, antioxidants, copper, vitamin C, vitamin E, and fibre. As they are high in potassium, healthy fats, and folate, they are an excellent choice during pregnancy.

#8 Proteins and Lean Meat

The significance of protein in the diet of pregnant women cannot be undermined. At Altrus HealthCare, we recommend that pregnant women consume sufficient amounts of protein-rich foods. For high-quality protein, the best sources include chicken and pork. However, if you are a vegetarian and in search of protein sources, beans, legumes, soy products, and tofu are among the top choices.

#9 Eggs

Eggs are indeed healthy during pregnancy. They contain a little of the different nutrients you need. Eggs are known to be an excellent source of choline, which is a vital nutrient required by pregnant women. This nutrient plays a crucial role in preventing developmental abnormalities in the spine and brain while promoting effective brain development in the baby. The best part is that there are various healthy ways to cook eggs and incorporate them into your diet.

#10 Dried Fruit

When discussing the foods to eat during pregnancy, you cannot miss out on dry fruits. They are rich in fibre, calories, and various minerals and vitamins. However, make sure to consume them in smaller amounts. A handful have the potential to boost your intake of essential minerals and vitamins, including potassium, iron, and folate.

Conclusion

Along with nourishing foods, staying well-hydrated is just as important for both you and your little one. During pregnancy, your body needs all the right nutrients to support this exciting journey. Not sure what should make it to your plate? Just drop by Dehradun’s best private hospital, Altrus HealthCare.

At Altrus HealthCare, women and chidlren hospital in Dehradun, we’re here to guide you every step of the way. Our experienced professionals take the time to understand your health, listen to your concerns, and help you create a personalised pregnancy diet that’s not only nutritious but also tailored to your unique needs. Because caring for you means caring for two.

Category: Foods to Eat

Pre-Pregnancy Diet: Here’s What the Best Doctors for Pregnancy Recommend