Let us try to look at some of the common apprehensions about diet that a pregnant woman has and try to answer them.
Since I am pregnant and carrying one more life, should I eat for two / should I double my food intake?
Regular healthy intake for an adult woman is around 2000 calories. In pregnancy, your energy requirement is just 300 calories extra i.e. 15% extra. This requirement also comes after the first trimester (initial 3 months). So, there is no need to double your food intake. Taking a balanced diet is more important.
How will I have a balanced and nutritious wholesome diet when I am suffering from nausea and vomiting in the initial weeks of pregnancy?
In the first trimester, many women have nausea, vomiting and food aversions. This is common and there is no need to be stressed out. Try to eat whatever you are able to withstand and in frequent smaller portions. Nausea and vomiting are signs that the pregnancy is progressing and usually these symptoms will come down by around 16 weeks. After this time-frame, you will be able to follow a nutritious diet plan. So, do not be concerned if you cannot follow a proper diet in the initial months.
Can I eat mushroom and paneer during pregnancy?
Mushrooms are a good source of protein and nutrients in pregnancy. If you have been eating mushrooms before pregnancy, you can continue the same. But do not experiment on new varieties as it may give you allergies or stomach upset. It is important that the mushrooms are fresh and without decay. Ensure that you check the expiry date and consume it after proper cooking. Paneer is also a good source of protein and calcium. There is no harm in consuming paneer during pregnancy.
Can I eat eggs during pregnancy and if yes, how many?
Egg is a single healthy source of protein and lot of other nutrients. Having one egg per day will cover a lot of nutrient requirements of a pregnant woman. If you are young and healthy with no medical issues, you can have one egg per day. But, if any risk factors like personal (or family) history of dyslipidemia (high cholesterol)are present, you can have two or three eggs per week. There is no harm in having one or two egg whites every day. However, make sure that egg that you consume is properly cooked. Raw and semi-cooked eggs should be avoided.
Can I have fish, chicken and meat during pregnancy?
Fish is an excellent source of vital fats, proteins, vitamin B12 and vitamin D. You can have 2 to 3 servings of fish in a week that are low in mercury content. One serving = approximately as big as the mid part of your palm. Typically small fishes have less mercury content. Anchovy, catfish, salmon, sardine etc. are among the best choices. Chicken is a source of protein. You can consume one serving of chicken (approx 100 gms) daily. It is better to cut back on servings and frequency of red meat (mutton, beef, pork). Deli-meats (cooked meats that have been sliced and prepared for sandwiches) should be avoided.
Can I have shellfish during pregnancy like crab, shrimps, oysters, mussels etc. ?
Raw shellfish delicacies like oyster are a definite NO. Cooking will remove the bacteria and viruses present and make it safer. However, it may not remove toxins if any are present. So, it is better to avoid to prevent any food poisoning.
Can I have papaya and pineapple during pregnancy?
There is a common opinion that you need to avoid papaya and pineapple during pregnancy as they induce miscarriage. While you should avoid unripe papaya as there are some chemicals that induce uterine contractions and induce labour and there is an allergen that can trigger a dangerous reactions, ripe papaya is a good source of nutrients and you can be safely consume. Pineapple in large quantities can induce uterine contractions and lead to labour. While you need not fret over a small helping of pineapple, it is advisable not to indulge in any binge eating.