Are you pregnant and wondering what winter foods are beneficial for you and your baby’s health? We have got you covered. We spoke to dietician Deepali Sharma, Clinical Nutritionist, CK Birla Hospital, Delhi, to bring you winter diet dos and don’ts for expecting women to help them stay healthy in this harsh weather.
She said, “While hot beverages offer comforting warmth and enticing flavours, pregnant women must approach them with caution to safeguard their well-being and that of their growing baby.”
Here are certain dos and don’ts that you must note,
Consume Warm Beverages In Moderation
The dietician pointed out that in the winter season, we all like to drink warm beverages, especially coffee and tea. Many people drink 4-5 cups of these beverages in a day. However, if a pregnant woman consumes it in such large quantities, it can hamper absorption of vitamins and minerals in her body, especially iron, which is crucial for the growth and development of the foetus and the health of the expecting woman.
The expert suggested consuming only 200 mg of caffeine a day. This amount will satiate your cravings without affecting your health.
Pregnant Women Should Eat A Balanced Meal
While most people love to relish winter delights, pregnant women have to be extra cautious about their indulgences. Dietician Sharma said, “By practising mindfulness, moderation, and mindful dietary choices, you can savour the flavours of the season while nurturing a healthy pregnancy.”
Therefore, a meal for an expecting mother should be a healthy mix of green vegetables, protein, carbohydrates, fruits, whole grains, fibre, and fat. You should not forget about hydration at this stage. The dietician said, “Nutrient-rich foods provide the essential building blocks for your baby's growth and development while supporting your health.”
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Consume Ghee In Moderation
While ghee or clarified butter is considered for the mother and her baby, it can lead to excessive weight gain if you consume it in excess. In the northern parts of India, ghee is a staple in meals during winter because it provides the body with essential nutrients and keeps the body energetic.
Ghee can worsen digestive issues among pregnant women. You should add it to your meals but in moderate quantities. Instead of frying things in clarified butter, you can also opt for grilling and steaming techniques of cooking.
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Don’t Overdo With Culinary
In the holiday season, winter special treats like ladoo, snacks, and desserts are loaded with sugar and processed food items. While they tempt the taste buds, overindulgence can result in acidity, heartburn, and excessive weight gain.
In such cases, the risks of gestational diabetes increase. If you want to avoid these discomforts, you need to strike a balance between eating and overeating. According to the dietician, you can eat your favourite cookies (Eggless Christmas Cookies), sweets, desserts, or snacks in small portions.
Pregnant women need to consult their dietician and healthcare expert when they are thinking about altering their diet. Only a healthcare expert can guide them better.