Are you monitoring your plate closely?

Dt Ruchi Goyal

Expecting mothers have to pay close attention to what they eat since it affects not just their health but that of their baby too. The best foods to eat are freshly cooked or freshly prepared foods. With the right diet you can also ensure that there is no undue weight gain.

Discretionary foods

Discretionary foods do not fit into any of the five food groups and are not necessary for a healthy diet. They are high in sugar and fat and have very little nutritional value.

They may cause an unhealthy increase in body weight of the expecting mother which will be difficult to shed off later and has also been linked to a higher risk of developing diabetes during pregnancy, high blood pressure, complications during birth and childhood obesity. Discretionary foods have also been linked to paediatric mental health issues. Discretionary foods and drinks include sweet biscuits, cakes, desserts and pastries, sweetened condensed milk, ice cream and other processed and packaged sweets. 

Foods high in mercury   

Mercury is a naturally occurring metal that is found in trace amounts in water and food. It can build up over time during pregnancy, and high levels in the blood stream can be harmful to the baby, particularly to their nervous systems. For pregnant women, it is important to limit fish or seafood that contains high amounts of mercury. Salmon is known to contain lower levels of mercury.

Foods with high levels of listeria 

Pregnancy affects the immune system, which makes the mother  and the unborn baby more susceptible to bacteria, viruses, and parasites that cause food borne illness. Even in cases where the pregnant woman does not feel sick, some of these germs like the Listeria and Taxoplasma may infect the baby and cause health issues. More than 25 per cent of all listeriosis cases involve pregnant women and there is a high fatality rate among those vulnerable. Sources of bacteria could be ready-to-eat deli meats, hot dogs, unpasteurized  milk, refrigerated, seafood etc.

Foods contaminated with BPA

BPA, or bisphenol A, is a chemical used in the production of polycarbonate plastics. It has been found to impact hormones and though the evidence is limited, it is generally recommended that women trying to conceive, pregnant mothers and infants have minimal exposure.

The best ways to minimise intake of BPA are to—

• Avoid putting plastic containers in the dishwasher or microwave
• Use glass, porcelain or stainless steel containers for hot foods and liquids
• Limit the intake of canned foods
• Look for foods in BPA-free plastic.

Artificial sweeteners

 Sugar substitutes have been associated with preterm delivery and affecting genetic programming that results in obesity later in life. So it is best to avoid any foods with artificial flavourings, colourings etc. 

Alcohol

No one is sure of the amounts of alcohol that can be safe during pregnancy. It is known to travel through the placenta and its consumption can lead to miscarriage or foetal alcohol syndrome. It is therefore advised to avoid alcohol completely and especially during the first trimester. The focus during pregnancy should be on a nutritious prenatal diet. As far as possible, try and eat fresh home-made food. Have more of proteins and calcium and lots of seasonal fruits, vegetables, seeds and nuts. 

(Goyal is a Chandigarh-based nutritionist.)