A healthy diet is very important and vital for pregnant women or for planning a pregnancy. Eating healthily during pregnancy helps your baby to develop and grow, and keeps you fit and well.
Food Types you need during Pregnancy:
Fruit and vegetables
Starchy foods (carbohydrates)
Foods high in sugar or fat
Preparing food safely
You don’t need to consume a special diet, but it's important to eat a variety of foods every day to get the right balance of nutrients that you and your baby need.
Foods also help to provide vitamins and minerals but when you're pregnant you need some supplements as well to make sure you get everything you need. You can consume more vitamins and supplements in pregnancy.
You will more hungry than usual, but you don't need to 'eat for two' – even if you are expecting twins or triplets.
Have a good breakfast every day because this can help you to avoid snacking on foods that are high in fat and sugar. Eating healthily means just changing the amounts of different food types you eat so that your diet has variety, rather than avoiding all your favorites. You will need to be careful with your diet if you develop gestational diabetes – In this case your doctor can advise you better.
Fruit and vegetables in pregnancy:
Eating Plenty of fruits and vegetables is necessary to provide yourself vitamins and minerals and also to avoid constipation. Eat at least five parts of fruit and vegetables a day – these can be fresh fruits, frozen, canned, dried or juiced. Always wash them carefully.
Starchy foods are an important source of vitamins and fiber, they include bread, potatoes, breakfast cereals, rice, pasta, noodles, maize, millet, oats, sweet potatoes, yams, and cornmeal.
Eat brown bread and avoid the white one. For getting the proteins eat the meat but avoid the liver, fish is good, as well as eggs, beans, pulses and nuts. Don’t overcook the poultry and avoid putting excess oil.se lean meat, remove the skin from poultry, and cook it using only a little fat. Read more about eating meat in a healthy way.
Dairy in pregnancy
Dairy foods e.g. milk, cheese, yoghurt are important in pregnancy because they contain calcium and other nutrients that your baby needs.
Choose low-fat varieties if possible.
Following foods should be eaten in less quantity:
all spreading fats (such as butter)
Eating too many fatty foods is likely to make you put on weight. Having too much saturated fat can increase the cholesterol in the blood, which increases the chance of developing heart disease.
Healthy snacks in pregnancy:
If you get hungry between meals, try not to eat snacks that are high in fat and/or sugar, such as sweets, biscuits, crisps or chocolate. Instead of this choose from the following nutritious snacks:
sandwiches or pita bread filled with grated cheese, lean meat, mashed tuna, salmon, or sardines, with salad
salad vegetables, e.g. carrot, celery or cucumber
hummus with bread or vegetable sticks
vegetable and bean soups
cereals, or porridge, with milk (better without sugar)
Drinks with milk or unsweetened fruit juices
and last of all don't be stagnant, be on the move for a while and then take rest and then again move for some time but don't get tired. Balance is good in everything, in food or in exercise.
Summary in Urdu:
Haamla Khawateen kay liyay bahtareen ghizai program yahi hai kay wo har cheez khayain jis main qudrat nay un kay liyay ghizayiat rakhi hai, apni ghiza ko din kay panch hisson main thora thora kar kay khayain aur aik dam say maiday par bojh mat dalain, doodh, phal, sabzian, gosht, machli, dalain har cheez har roz khayain takay har roz aap ko aur aap kay bachay ko har cheez mil sakay aur aap khud bhi tandrust rah sakain aur aap ka bacha bhi aur zichgi ka marhla bhi asani say guzar jayay.