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Craving fruits and vegetables during pregnancy
18 pregnancy cravings and what they mean, from chocolate to pickles
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Pregnancy cravings are a typical and well-known side effect of pregnancy. They can kick in atany time and continue throughout.
Did you know that cravings can be one of the many early signs and symptoms of pregnancy? Many know that morning sickness is one, but cravings can also be one as they start between 1-12 weeks into pregnancy. And, they can be caused by various factors including hormonal changes and a heightened sense of smell and taste. They may even reveal nutritional deficiencies.
“Cravings tend to differ for each woman,” explains consultant obstetrician and gynaecologist at The Portland Hospital, Mr Ellis Downes . “Cravings for ordinary foods like chocolate, fruit and vegetables can happen. On the flip side it could be for foods that you might not have liked before you became pregnant.”
Here we look at why you might crave certain foods or even non-food items while pregnant, the pregnancy myths around cravings and whether your craving can be used as a baby gender indicator.
Pregnancy cravings and what they mean
Coal, mud, matches, Guinness or dust
“A craving for coal, mud, matches, Guinness or dust could be a sign of pica,” explains consultant obstetrician and gynaecologist at The Portland Hospital - part of HCA Healthcare UK, Mr Ellis Downes . Pica is a disorder, which sees the persistent eating of substances with no nutrition, such as dirt or paint.
“For these particular items it could be a deficiency in iron. In some cases, taking iron supplements can help to reduce these cravings,” he says. Check with your doctor before starting any supplements.
“Cultural and psychosocial aspects have an influence too,” says nutrition expert Hayley Pedrick. “Chocolate is consistently found to be the most commonly craved food in the US, while in Kenya pregnant women eat clay as it's believed to increase fertility and help with reproduction,' she says.
If you crave Guinness, or anything containing alcohol, seek support from your doctor or midwife. Drinking during pregnancy is linked to foetal alcohol syndrome. This condition can have a detrimental effect on the development of your baby.
“I had the most bizarre craving during pregnancy: soil. Like, straight from the earth, soil I just wanted to grind it between my teeth. It was so odd, I started offering to dig up my granddad's new potatoes just so I could do it.” Mum-of-two, Kirandeep Mum-of-two, Jasmine tells us, “I really wanted red wine. I hate red wine. I thought once I gave birth I’d like it. I even bought a few different bottles in preparation for my new preference. For 9 whole months I would sniff it, waiting for the day I could have a glass. But, I gave birth and now I can’t even smell red wine without feeling nauseous, let alone drink it.”
Craving seaweed is another sign that you're missing an essential nutrient – in this case iodine. Edible seaweed includes green, red and brown seaweed – and brown seaweed is particularly high in iodine.
“Seaweed contains high levels of iodine, so if you’re craving this it could indicate that you’re deficient in this mineral,” says Mr Downes. “Iodine is essential for the production of hormones that regulate the development of the foetal brain and nervous system.”
However, it's possible to have too much of a good thing. “During pregnancy intake of iodine should be limited to 220 micrograms daily,” he advises. Seaweed also contains B12. This vitamin is crucial for vegetarians as it's one of the few non-animals sources of this nutrient.
Toothpaste and sponges
Some pregnancy cravings are a little strange. For example, many women can't help but eat non-food items such as toothpaste and sponges. “This again may indicate pica,” says Mr Downes. “Resist the temptation to eat non-food items,” he says. “If you're struggling, it can help to consult a doctor or midwife,” he says.
Sometimes, the craving can be caused by your emotional state. A mum-to-be may crave a special food or object that reminds them of their childhood. Talking it through with a health professional should help.
You may think that you crave chocolate because the sugar provides a quick energy boost. You may also feel like you deserve a treat. While you're right on both counts there are other reasons that may explain this yearning. 'Craving chocolate in pregnancy may indicate deficiencies,' says Mr Downes. 'Chocolate contains B vitamins, so it may be that you're low in these vitamins.'
'However, chocolate contains high levels of sugar, so it's important to enjoy these items occasionally and in small amounts,' he adds. 'Try to replace them with other healthy foods such as milk, unsweetened yogurt and almonds.'
Dark chocolate has health benefits as it is also full of antioxidants. Research shows that a lack of antioxidants in your body during pregnancy can cause exaggerated oxidate stress within the placenta and maternal circulation, which could result in pre-eclampsia symptoms and miscarriage.
'If sweet food is your weakness try using more sweet tasting flavourings and spices such as vanilla and cinnamon, which enhance the sweetness of a food,' advises Hayley. If you're worried about calories, studies have shown that women get the same goodness that chocolate provides with flaxseed oil, even though it isn't as delicious.
"Strawberries contain a high level of vitamin C, which can aid your baby’s development," says Mr Downes. "So if you're experiencing cravings for strawberries, you may be lacking in vitamin C,' he says. "Vitamin C also helps you to absorb the necessary amounts of iron from food," adds Mr Downes.
This is one of the better cravings a pregnant woman can have as fruit is good for us and will provide a variety of vitamins and minerals, depending on the particular fruit.
For example, you may crave fruit that's high in vitamin C. Prevalent in blackcurrants, cantaloupe melon, citrus fruit, strawberries, vitamin C helps with the proper formation and growth of bones, teeth and other vital tissues of a foetus.
If you hanker after fruit such as bananas, cantaloupe melon, apricots, nectarines or dried fruit you may be lacking potassium.
Research has found that low potassium levels in pregnancy can lead to weakness, fatigue, muscle cramps and constipation, occasional bouts of muscle weakness in the legs, arms and eyes and an abnormal heartbeat.
Be aware that you should always wash fruit before consuming it, and avoid unpasteurized fruit juice during this period. Eating a lot of fruit can cause diarrhoea in some people.
“Mine was a crunchy Apple. Sounds really dull as cravings go but I needed a crunchy apple, like nothing else would do. I needed a hard, cold crunchy apple.” Mum-of-one, Bex “Oranges. Like 100’s of oranges over the 9 months. I was on 15 a day towards the end. I just loved the sour sharp citrus.” Mum-of-one, Liv
"Cravings for spicy foods are common," says Hayley. Women's penchant for spicy curries could be because many of us associate is as a comfort food. If your baby is overdue, curry also has a reputation for bringing on labour.
Worried about gaining additional pounds during pregnancy? Opt for vegetable curries like dhal or chickpea curry. Served with plain rice as this will be easier on your digestive system.
Ice cream and dairy
Aside from the fact that ice cream is a sweet treat, craving it could be a sign that your body is lacking something. "Craving ice cream in pregnancy may indicate a deficiency. Ice cream contains calcium, so it may be that you are low in this mineral," says Mr Downes.
When the baby is growing inside you it needs high levels of calcium to stay healthy, but some women can't stomach milk and cheese during pregnancy. As a result, ice cream becomes a great way of getting calcium into the body.
During pregnancy, your core body temperature can naturally make you feel hotter than usual, and by the time you go into labour you’ll have gained around 10-12.5kg during your pregnancy, which can make you sweat more than normal. So it's no surprise you crave something cold and refreshing!
"Rice is an energy-rich carbohydrate," says Hayley, so it's understandable that some pregnant women will crave it. Rice is also a source of vitamin B6, which helps the body use and store energy from food.
"It's commonly craved in Japan,' she adds, 'highlighting the strong influence of culture on food cravings." If you do crave rice, opt for brown rice which is more nutritious and will provide a steadier stream of energy.
Carrots are another vegetable pregnant women may crave – and for understandable reasons.
"They provide good levels of betacarotene, a precursor to vitamin A needed for skin and eye health," says Hayley. "Carrots are also a powerful antioxidant," she adds. Munch on one as a snack or dip carrot sticks into low-fat hummous.
"Broccoli is good for calcium and folate (vitamin B12)," says Hayley, so if you crave it you could be lacking in these.
"Your body requires more folate during pregnancy due to this nutrient's role in fetal development," says Mr Downes. "So, if you're experiencing an increased desire for these vegetables, it may indicate a folate deficiency."
Also known as folic acid, folate can reduce the risk of having a baby with a serious birth defect of the brain and spinal cord, so the pregnant body needs lots of it – so much so pregnant women are advised to take a folic acid tablet every day.
Broccoli is also rich in vitamins A, C, K, B6 and calcium and fibre. Vitamin C helps the body absorb iron, calcium promotes strong bones, and fibre can help prevent constipation during pregnancy.
A lot of women have cravings for red meat while they're pregnant. 'It's usually because they need protein and iron,' says Hayley. Red meat has high levels of protein as well as iron, which is important in the formation of red blood cells.
Iron is also a vital component for making haemoglobin, the protein in red blood cells that carries oxygen to other cells. During pregnancy, blood volume increases by almost 50%, so it's even more essential to increase iron stores to ensure oxygen is transported efficiently around the body.
Low iron levels can also lead to iron deficiency. Also known as anaemia, it's a condition that – according to the World Health Organisation – is found in more than half of pregnant women worldwide. Symptoms of anaemia include breathlessness, fatigue, feeling faint, heart palpitations and pale skin.
One of the most famous pregnancy cravings is for pickles. It's very normal for pregnant women so don't worry if you're reaching for the gherkins or pickled onions at 3 o'clock in the morning!
"Cravings for salty foods are common and pickles are certainly one such food," says Hayley. "It may reflect low sodium levels." Salt holds water in the body and is really important in keeping the fluids running from mother to baby.
Try not to add too much salt to food; instead, get your salt fix from a snack of pickles or green Spanish olives, or by eating roasted vegetables seasoned with salt and herbs.
“Sour food. So like, any fizzy sour sweets and all the salt and vinegar crisps. I’d eat so many my tongue felt numb, raw.” Mum-of-one, Carla “Gherkins. My girlfriend would deny this even now, but when pregnant she went hard on gherkins. Specifically MacDonalds.”Dad-of-one, Matt
If you crave other vegetables during pregnancy, it's most likely due to a vitamin or mineral deficiency.
"For example, vegetables such as dark leafy greens are another good source of iron," says Hayley. Peppers are a great source of vitamins A, B12 (folate) and C and also contain potassium, fibre, folate, and iron, while tomatoes are a good source of vitamins B12 (folate), C and K, as well as potassium and the antioxidant lycopene.
Too much of anything can be detrimental, though. For example, tomatoes are acidic and may cause heartburn in pregnancy if eaten to excess. Don't forget to wash all vegetables thoroughly before eating.
"Yoghurt contains calcium, so it may be that you're low in this if you're experience cravings," says Mr Downes.
"The craving is thought to be for calcium," adds Hayley. "But studies also show that yoghurt in particular may exert beneficial metabolic and anti-inflammatory effects, possibly in part due to its probiotic qualities," she says.
If you're craving something cool and you're trying to avoid calorific ice cream, try frozen yoghurt. It comes in lots of great flavours and will meet some of your calcium needs without the added calorie count.
This is another vegetable that pregnant women may crave because of its high folate content. Beetroot is rich in B12 (folate), which is essential to the development of a growing foetus. It also contains the minerals magnesium, potassium and phosphorous. And if you're vegetarian or vegan, beetroot is a good source of plant-based iron.
Beetroot helps keep blood pressure in check, boosts immunity, and keeps you regular – welcome news to pregnant women!
If you're pregnant and can't stop eating salad this is a very healthy craving to have, although remember to wash all vegetables thoroughly before eating. Salad is made from a variety of nutritious items including tomatoes and peppers (see our craving vegetables section, above) and avocado (see below) – all of which provide a range of vitamins and minerals.
Salad is also hydrating. For example, lettuce and cucumber are both made up of around 96% water. So, if you crave salad you may be slightly dehydrated.
It's recommended that we drink between 1.5-2 litres of water a day to stay hydrated. This includes liquids such as tea and fruit juice. Pregnant women should drink slightly more to get all the benefits of drinking water, however. Aim for up to 3 litres a day if it's hot or you've been exercising.
“I’d have salad cream on anything and everything, roast dinners, jacket potato, pasts. My girlfriend couldn’t be in the same room as me when I tried - and liked it - on digestive biscuits. It was just the tang it added. Loved it.” Mum-of-two, Lou
Another great source of B vitamins including B12 (folate) and vitamins C and E , plus magnesium and potassium, avocado is a superfood that's worth eating even if you're not craving it. Nutritious and filling, the healthy fat content also helps to build your baby's brain tissue.
If one of your pregnancy cravings is avocados in the third trimester it could be that your body needs potassium. This mineral known to ease leg cramps, which are common in the later stages of pregnancy.
What will I crave?
Anything and everything. A study by Pregnacare of 1,400 mums found 67% had cravings while they were pregnant, with chocolate, fruit and ice lollies the most common.
Most pregnancy cravings are personal, harmless, and can be a funny story to share with your child one day. Some of the most commonly reported craved foods in the UK are:
sweets, such as ice cream and Haribo
dairy, such as cheese
starchy carbohydrates, such as fries
Other cravings reported by individual survey participants included:
boiled eggs with horseradish
garlic mushrooms dipped in custard
grated carrot mixed with ketchup
Parenting consultant Rachel Fitz-Desorgher , mother-of-four with a 30-year-long career as a specialist midwife tells us; “I had a very weird craving. I had to have an ice cold drink AND a boiling hot drink AT THE SAME TIME! I’d take a sip from one and then a sip from the other and so on. I can still feel how good that was even now and cannot understand it.”
She goes on to tell us; “The most noticeable thing about cravings is their urgency and immediacy. You need it that second, and you cannot think straight until the craving is satisfied. Which is why women wake their partners up and ask them to drive out in the early hours to find a chicken tikka masala."
"They can start in the first month of pregnancy when the high levels of HCG produced by the body makes tastes and smells very heightened. They often get stronger in the second trimester before easing a little in the last trimester," Rachel tells us.
What are the most common pregnancy cravings?
The most commonly craved foods are sweets, fruit and fruit juices, sour fruits, dairy, chocolate, starchy carbohydrates, fast foods, pickles and ice cream.
“It’s also fairly common for pregnancy craving to include salty or spicy foods, or hard and chewy foods,” says nutritionist Hayley.
“Cravings for savoury foods tend to be strongest in the first trimester,” adds Hayley. “While a preference for sweeter foods reaches its peak in the second trimester, and urges for salty foods tend to emerge in the third trimester. ”
“Not usually a fan of fries, but I could not get enough of them. Not as a meal, as an anytime anywhere snack. The saltiness was divine, plus I was always hungry and potatoes are quite filling!” Mum-of-one, Rita
Then there are the more unusual pregnancy cravings for non-foods. This is called pica. 'Pica may be diagnosed if you compulsively eat non-food items – or items that have no nutritional value – for at least one month,' says Mr Downes. 'It's thought that pica could indicate a nutritional deficiency of some form [often iron]. It's vital that you resist the temptation to eat non-food items to avoid causing harm to the foetus,' he warns.
There are different types of pica: geophagia – the consumption of mud and clay which may be rich in iron; amylophagia – the consumption of starches; and cautopyreiophagia – a craving for burnt matches, cigarettes and cigarette ash. 'The most unusual craving I’ve encountered was an expectant mother who craved ice. I referred her to her GP to check for iron deficiency and she was anaemic, so it was a confirmed case of pica,' says Hayley.
Research indicates that a healthy breakfast such as porridge and herbal tea can cut your cravings, so avoid skipping the first meal of the day. And rather than fighting a food craving 'aim to eat a healthier version of what you fancy 80% of the time – for example, if you crave carbohydrate-rich donuts try swapping them for a wholemeal bagel or breakfast muffin,' says Hayley.
'More than just craving foods you may feel as if you can't eat a lot of the foods you normally would,' says mental health campaigner and TV & radio broadcaster, Neev Spencer. 'Food aversion is a big thing during pregnancy – more so in the first trimester. Dry crackers, bread and bananas may be the only thing you can stomach and smells of foods like fish, meat and eggs are a huge trigger of morning sickness at the start.'
“Just everything. I didn’t crave one thing, I craved things at the time I needed them. One time I nearly cried because a pub didn’t have a chicken sandwich on the menu! They made one for me from their chicken roast leftovers. ” Mum-of-one, Debs
When do pregnancy cravings start?
Pregnancy cravings are most likely to occur in the first trimester, weeks 1-12. Rachel tells us; “They can start in the first month of pregnancy when the high levels of HCG produced by the body makes tastes and smells very heightened. They often get stronger in the second trimester before easing a little in the last trimester.”
This coincides with when you may be feeling nauseous or have gone off certain foods. If you do start craving certain foods or non-foods, don't be alarmed.
“As long as you know what you're eating is safe and healthy for you and the baby there's no reason to be concerned,' says Neev. 'It’s important to have knowledge of what could be harmful for your foetus and avoid those foods.
These include seafood that may contain high levels of mercury, uncooked raw fish and meat, high levels of caffeine, and unwashed and properly prepared foods. But sending your partner out into the night to get you ice cream that you can eat with sprinkled chopped up pickles will always be a safe and bizarre part of the wondrous journey that is pregnancy,' she says.
Even if you don't feel like it, try to eat a variety of foods throughout your pregnancy. This will provide the necessary vitamins and minerals for the optimal development and growth of your baby. Include foods containing iron – such as red meat, oily fish and eggs – to help prevent anaemia. And fill up on wholemeal bread, lentils and leafy green vegetables. If you're concerned about your diet, or any cravings, speak to your GP or midwife.
“Frozen peas. I could only take a little pot at the time, otherwise they’d start to defrost but I loved chomping on frozen peas. Any time day or night.” Mum-of-twins, Aisha
Can you predict the gender of your baby based on pregnancy cravings?
There is absolutely no link between cravings and gender of the baby. “Pregnancy cravings are about the hormonal changes and those are the same in the mum whatever gender she is having. When women say that they craved one thing for their daughter and another for their son, this is simply the roll of the dice and post-rationalisation,” says Rachel. “I have four boys and had different cravings with each,” she adds.
There are many gender predictor tests that claim to determine the sex of your unborn baby. For example, according to one Chinese belief if you crave sweet foods you're having a boy and if you crave sour foods you're having a girl.
Mr Downes agrees, “there's no evidence to back this up, a baby's gender may be confirmed by a blood test after 10 weeks gestation,” he says. 'Or at the fetal anomaly scan after nineteen weeks of pregnancy.”
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Debra Waters is an experienced online editor and lifestyle writer with a focus on health, wellbeing, beauty, food and parenting. She currently writes for Goodto and Woman&Home, and print publications Woman, Woman’s Own and Woman’s Weekly. Previously, Debra was digital food editor at delicious magazine and MSN. She’s written for M&S Food, Great British Chefs, loveFOOD, What to Expect, Everyday Health and Time Out, and has had articles published in The Telegraph and The Big Issue.
An OB/GYN’s Guide to Pregnancy Cravings
Chocolate. Pickles. Curry. Almost everyone experiences cravings. While the cause is not quite clear, some theories suggest pregnancy hormones can heighten sense of smell and taste, creating both cravings and aversions. Other theories suggest that it’s the body’s way of compensating for deficiencies – craving ice cream when you need calcium, fruit for vitamin D and so on.
“In any case, cravings can be sweet, salty, sour or spicy,” says Arnaldo Torres, MD, chair of OB/GYN at Northwestern Medicine Central DuPage Hospital. “And individual cravings can vary significantly over the course of a woman’s pregnancy.”
Still, nutrition doesn’t go out the window when you’re eating for two. In fact, it’s even more important to eat well while allowing for a little indulgence. So don’t ignore your cravings. Rather, opt for healthier alternatives as much as possible.
“If you are craving chocolate, try small portions of dark chocolate,” suggests Dr. Torres. “Aim for frozen yogurt or sherbet instead of full fat ice cream. Be careful with spicy foods, as heartburn could be a side effect. If you’re craving salt, try flavorful salt-free seasonings such as garlic powder, balsamic vinegar, or a salt-free Italian seasoning. A good alternative to potato chips is thinly sliced roasted potatoes flavored with a salt-free seasoning.”
Restrictions, Weight Gain and the Plain Weird
Even with healthy substitutions, Dr. Torres advises that it’s not a free-for-all: “Women should not give in to cravings that could impact any necessary diet restrictions. For example, high sodium or high carbohydrate foods.”
Excessive weight gain and improper nutrition can have real impacts on the health of you and your baby. On average, women only need an additional 200-300 calories during the second and third trimesters. This is usually reflected in a healthy weight gain during pregnancy. Underweight women may gain 28 to 40 pounds while healthy weight women can gain 25 to 35 pounds. Overweight women are recommended to keep weight gain between 15 and 25 pounds, while women with obesity should aim for 11 to 20 pounds
“Gaining too much weight can lead to an increased risk of a cesarean delivery, delivery complications, gestational diabetes and hypertension in pregnancy,” says Dr. Torres. “The baby could be at risk for a heavy birth weight, childhood obesity and adult obesity later in life.”
While that may mean resisting that chocolate bar, it goes without saying you should withhold from the more unusual cravings.
“Some cravings can cause pregnant women to want to eat items that are not considered food, such as dirt, clay, soap and ice. This is known as pica,” says Dr. Torres. “Eating some of these items can be harmful to your health. Pica is an eating disorder characterized by an appetite for substances that lack any nutritional value. Women who lack calcium or iron in their diet may feel the need to eat these non-food items. If you crave these types of items, it is best to see your doctor to rule out vitamin deficiencies. ”
Simple Strategies When Cravings Strike
Don’t eat too much chocolate. Don’t eat dry wall. (Don’t worry - pica is rare!) Navigating pregnancy cravings will mostly be intuitive, but Dr. Torres also offers a few tips to adjust your healthy diet to compensate for those cravings:
Eat a variety of foods.
Plan smaller meals and snacks every couple of hours.
Get your extra calories from nutritious foods, such as lean meats, nuts, low-fat or fat-free dairy products, fruits, vegetables, and whole grain breads and cereals.
Drink approximately 12 cups of water or other beverages (caffeine-free or 100% fruit juice) throughout the day.
And for those nine months, your nutrition isn’t the only aspect of your healthy lifestyle susceptible to adjustment. Learn what else to expect and how to prepare during the first trimester, and nutrition tips for breastfeeding.
What fruits are good to eat during pregnancy
Oranges are a great source:
Vitamin C helps prevent cell damage and promotes iron absorption. Folate prevents neural tube defects that can cause brain and spinal cord abnormalities in a baby. Neural tube defects can cause conditions such as spina bifida, where the spinal cord does not develop properly, and anencephaly, where much of the brain and skull are missing.
Mangoes are rich in vitamins A and C. One cup of chopped mango provides 100 percent of the recommended daily value of vitamin C and more than a third of vitamin A.
A baby born with vitamin A deficiency may have poor immunity or more high risk of postnatal complications such as respiratory infections.
Pears provide the following nutrients:
Fiber relieves constipation, a common problem among pregnant women. Potassium can benefit heart health for both the woman and the baby. It also stimulates cell regeneration.
Pomegranates can provide pregnant women with the following substances:0006
Nutritious pomegranates are also a good source of energy, and their high iron content helps prevent iron deficiency. Vitamin K is also essential for maintaining healthy bones.
Studies show that drinking pomegranate juice can help reduce the risk of placental injury.
Avocado is an excellent source:
Vitamins C, E and K
Monounsaturated fatty acids
Avocado contains healthy fats that provide energy and help prevent neural tube defects. They also contribute to the creation of cells responsible for the formation of the skin and brain tissue of a developing child.
The potassium in avocados can relieve leg cramps, another symptom that is common during pregnancy, especially in the third trimester.
GuAVA - an excellent choice for people who want to get more of the following nutrients:
Vitamins C and E
GuAAVA CONTRICTION substances, which makes it ideal for pregnant women. Eating guava during pregnancy helps relax muscles, improve digestion and relieve constipation.
Banans contain a high level:
High protein content in the bananas helps with constipation related to pregnancy, and there are also some evidence of the fact that that vitamin B6 may relieve nausea and vomiting in early pregnancy.
Eating large amounts of grapes can increase your intake of: Vitamins C and K
Berries are a good source of:
Berries are also high in water, making them an excellent source of hydration. Vitamin C is involved in the absorption of iron and strengthens the body's immune system.
Apples are filled with nutrients that help the growing fetus, including:
Vitamins A and C
One study showed that the use of apples during pregnancy may reduce the likelihood of development of development of the development of the development asthma and allergies in the child in the future.
The following nutrients are found in dried fruits:
Vitamins and minerals
Dried fruits contain all the same nutrients as fresh. Thus, pregnant women can get their daily vitamin and mineral requirement by eating portions of dried fruit that are smaller than the equivalent amount of fresh fruit.
However, it is important to remember that dried fruits can contain a lot of sugar and not contain the water that fresh fruits have. And this is not very favorable for digestion, so pregnant women are advised to consume dried fruits in moderation.
It is best to eat dried fruit in addition to fresh fruit, not instead of it.
HOW MANY FRUIT SHOULD I EAT DURING PREGNANCY?
Pregnant women are advised to eat at least five servings of fresh fruits and vegetables daily and try to have a varied meal. Fruit can be fresh, canned, frozen or dried.
Typically a serving of fruit is:
One piece of fruit the size of a tennis ball
One cup of chopped fruit
Eating plenty of fruits and vegetables during pregnancy provides pregnant women with the nutrients they need to support their developing baby. In addition, it minimizes the risk of certain diseases and defects.
FRUITS TO AVOID DURING PREGNANCY
There are no fruits to avoid during pregnancy. However, it is important for pregnant women to monitor portion sizes. Some fruits are high in sugar, and juices and dried fruits usually contain even more sugar and calories than their fresh counterparts.
Buying organic fruit ensures that the fruit has not come into contact with fertilizers and pesticides that could affect its quality. However, if buying organic fruit is not an option, eating non-organic fruit is still better than cutting fruit out of your diet entirely.
It is important to remove any pesticides and bacteria that may be present on fruits by washing them thoroughly before eating. Additional precautions include:
Removing damaged areas of fruit that are likely to harbor bacteria
Keeping fruit separate from raw meats in the refrigerator
Avoiding pre-cut watermelon or melon
Eating only pasteurized or cooked fruit juice
Fruit is an excellent source of nutrients that are essential during pregnancy. Fruits can provide the body with vitamins, folic salts, fiber and other elements that help maintain the health of a woman and a child. These nutrients also help relieve some of the common symptoms of pregnancy.
Pregnant women should aim to consume at least five different servings of fruits and vegetables each day. The 12 fruits listed in this article are particularly beneficial options during pregnancy. Pregnant women should also limit their intake of dried fruits and fruit juices as they can be higher in sugar and calories.
Nutrition during pregnancy
A healthy diet is an important part of a healthy lifestyle at all times, but it is especially important if you are pregnant. Healthy eating helps you feel good and gives your child the nutrients they need.
Eating healthy often means simply changing the amount of different foods you eat to diversify your diet, rather than giving up all your favorite foods.
Sometimes pregnant women feel more hungry than usual, but this does not mean that you need to "eat for two", even if you are expecting twins or triplets. Pregnant women do not need to eat twice as much food or double their calories. In the first trimester, women's calorie needs are basically the same as before pregnancy. The total number of calories you need per day during pregnancy depends on the woman's height, pre-pregnancy weight, and how physically active she is.
Underweight women with a body mass index (BMI) below 18.5 are expected to gain between 12.7 and 18 kg during pregnancy; normal weight women with a BMI of 18.5 to 24.9 should gain between 11.3 and 15.8 kg; overweight women with a BMI between 25.0 and 29.9 should gain between 6.8 and 11.3 kg. Women with a BMI of 30.0 and above should gain between 5 and 9 kg.
On average, pregnant women gain between 1 and 4.5 kg in total during the first trimester of pregnancy. Underweight and normal weight women should gain an average of about 450 g each week during the second and third trimesters of pregnancy, and overweight and obese women should gain about 230 g each week during the second and third trimesters of pregnancy.
A healthy breakfast is essential every day because it will help you avoid snacking on foods high in fat and sugar.
If a mother-to-be has morning sickness, the biggest mistake she can make is to think that if she doesn't eat, she will get better. Most often, morning sickness is caused by hormonal changes or low blood sugar levels. Nausea and vomiting, especially during the first three months of pregnancy (which can actually occur at any time of the day) is a fairly common complaint. To ease the discomfort, it is better to eat a small amount of foods that are odorless, as odors can also cause nausea.
Pregnant women often develop a sudden desire or strong dislike for certain foods. Often these cravings are the body's way of saying it needs a particular nutrient, such as more protein or extra fluids.
So, during pregnancy, the following five food groups must be present on the table: fruits, vegetables, lean protein, whole grains and dairy products.
It is recommended to fill half your plate with fruits and vegetables, a quarter with whole grains and a quarter with a source of lean protein, and include dairy products at every meal.
Pregnant women should focus on fruits and vegetables, especially in the second and third trimesters. Eat five to ten tennis ball-sized servings of fruits and vegetables every day. These vibrant, low-calorie foods are rich in fiber, vitamins, and minerals.
In the diet of pregnant women, protein should be present at every meal. Protein-rich foods include meat, poultry, fish, eggs, beans, tofu, cheeses, milk, nuts, and seeds.
Whole grain foods are an important source of energy in the diet and also provide fiber, iron, and B vitamins. whole grain brown rice.
A pregnant woman needs 3 to 4 servings of dairy products per day. Dairy products such as milk, yogurt, and cheese are good dietary sources of calcium, protein, and vitamin D. Foods that should be limited or avoided include caffeine, alcohol, certain types of fish.
Less than 200 mg of caffeine per day, the amount found in one cup of coffee, is generally considered safe during pregnancy. Fish is a good source of lean protein, and some fish, including salmon and sardines, also contain omega-3 fatty acids, healthy fats. However, some types of fish are found to contain quite high levels of mercury. These species include white tuna (albacore), swordfish, shark, mackerel, marlin. These species are found to be high in methylmercury and should be avoided during pregnancy as methylmercury is a toxic chemical that can cross the placenta and be harmful to the developing brain, kidneys, and nervous system of the unborn baby.
Alcohol should also be avoided during pregnancy. Heavy maternal alcohol use during pregnancy is associated with fetal alcohol spectrum disorders, a group of conditions that can include physical, learning, and behavioral problems in infants and children.
Foods high in sugar, fat and salt should be limited. These foods include butter, margarines, salad dressings, cream, chocolate, chips, cookies, pastries, ice cream, cakes, puddings, and sodas. Sugar contains calories without providing any nutritional value and contributes to weight gain, obesity and tooth decay. Excess saturated fat can increase the amount of cholesterol in the blood, and increase the likelihood of developing heart disease. Limit foods that contain added salt, and don't add salt while cooking or to a finished meal. If you feel hungry between meals, do not eat snacks that are high in fat and/or sugar, such as sweets, biscuits, chips or chocolate. Instead, opt for whole-grain sandwiches or pita stuffed with shredded cheese, baked chicken, mashed tuna, salmon, or sardines, or vegetable salad, low-fat yogurt, hummus with whole-grain bread or vegetable sticks, dried apricots, figs or prunes, vegetable or bean soups, unsweetened breakfast cereals, cereal with milk, milk drinks or unsweetened fruit juices, fresh fruit, baked beans on toast, or baked potatoes.
Follow the rules of cooking. Be sure to thoroughly wash fruits, vegetables, and herbs to remove any traces of soil that may harbor Toxoplasma, a parasite that can harm your unborn baby.