The Right Food For the Expecting Mothers

By Staff Feministaa in Health & Nutrition 15/01/2016

Becoming a mother is believed to be one of the most beautiful experiences that a woman has the chance to experience. During her pregnancy, everything is taken care of, right from the clothes she wears to the food she eats.  Here are some important food guidelines which all expecting mothers should adhere to:


  • Intake of Food items high on vitamin A, but in a limited quantity, as excess of vitamin A can lead to the damage of the embryo. Also, having an egg everyday is a good option as it is a versatile source of protein which provides amino acids to the mother and her child. It contains the nutrient choline which is considered good for the development of the brain of the child.


  • Whole grains should be made compulsory in her diet chart, as they have folic acid and iron, containing much more fibres than just white bread and rice.


  • Another important addition is the inclusion of beans in her diet, be it black or white or pinto or lentil or soya beans ! they not only provide protein and fibre but also contain nutrients like iron, calcium, folate and zinc, all necessary during one’s pregnancy.


  • When it comes to fruit, then a special mention should be made of berries of all kinds – blueberries, raspberries and blackberries, for they bring along with them not only a sweet taste but also vitamin C, potassium, fibre and folate.


  • Butter, honey, fennel seeds, sweets made from jaggery apart from white sugar should be taken in a limited quantity. Junk food such as pizza, burgers, and food items such as dhokla, pandva, pancake, khaman, steamed rice, curd, tomato and tamarind increase the swelling and acidity. Hence, they too should be avoided.


  • Although fish is a great source of lean protein, however it should not be consumed in excessive quantities. The white tuna fish should be avoided as it contains a high quantity of mercury which is believed to be harmful for the development of the baby’s brain.


  • Also, alcohol should not be consumed during pregnancy as heavy intake of alcohol is linked to the Fetal alcohol spectrum disorder, which can result in  problems such as learning and behavioural difficulties in children, as per the Centres for Disease Control and prevention

Pregnancy and nutrition

According to The ACOG, pregnant women aged between 19 and over need 1,000 milligrams of calcium a day. On the other hand, pregnant teens aged between 14 to 18, require at least 1,300 milligrams daily. Thus, milk, yogurt, cheese, sardines or salmons with bones and certain leafy greens such as kale, should be given to a pregnant women in order to meet the calcium requirements in her body. Also, food items such as  meat, poultry, fish, dried beans and peas should be given to a pregnant women as around 27 milligrams of iron daily.


According to The USDA, unpasteurised food should also be avoided because it can result in stillbirths, miscarriages, preterm labour or illnesses in the new-borns.


Pregnancy is the most crucial time in the life of a woman. She not only has to take care of herself but also of the child living inside of her. Food plays a very important role during the period of nine months and has a huge impact on the life of the child later.


Staff Feministaa

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