Healthy, nutritious food and a well balanced diet shall be incorporated into daily routine and shall not be limited to certain special times like pregnancy. But, you have to be a bit more conscious in the intake of right food which is nutritious and, at the same time, tasty to eat. The doctors, too, prescribe certain essential nutrient supplements to be taken along with the daily food depending on the regular test results. What is even more important is to know which foods shall be avoided during this phase? This article informs the expecting mothers and the caring family members on the foods that are not considered safe or healthy for the baby but are consumed quite lavishly by the adults.

1. Raw or improperly cooked food of animal origin: There are good chances that the improperly cooked food that you might be eating contains microscopic bacteria, parasites or viruses. The risky foods are unpasteurized eggs, raw oysters, clams and raw bakery products like dough and cookies.

2. Hot dogs, meats and unpasteurized dairy products: Hot dogs, salami, turkey, refrigerated meat spreads, smoked seafood and dairy products which are not pasteurized may contain dangerous bacteria, Listeria monocytogenes, which can cause pregnancy miscarriage, still birth and many other health problems. Experts suggest that the meats shall be reheated till they are steaming hot before consuming. It is also important that hands are properly washed during the handling of meats.

3. Seafood and fish: Those sea animals which are likely to have high mercury concentration in their bodies shall be avoided. These include swordfish, shark, mackerel and a few others. The high mercury concentration interferes with the development of brain and nervous system of the baby. It is also advised not to eat fish caught from the polluted water systems like lakes and rivers close to the industries.

4. Raw sprouts: Sprouts shall be cooked well before eating. These may contain bacteria in seeds which are not removed on normal washing.

5. Alcohol: Beer, Wine or spirits are a strict no during pregnancy. These are known to restrict the fetus development and can cause pregnancy complications.

6. Caffeine: whether it is your cup of coffee, tea, soft drink or any other beverage that contains caffeine, it is best avoided since it can result in miscarriage and low birth-weight.

It is also suggested that the expecting mothers receive a detailed chart of foods to consume and avoid. Oral briefings can also help considerably.

Pregnancy is an important phase in a woman’s life. During this phase, she experiences various types of physiological changes. Some of these changes have been complied below:

1. Sleep Pattern changes: In the first and second trimester, women need more sleep whereas in the third trimester, this sleep pattern is reversed. The disruptions in sleep may occur due to positional discomfort, cramps, frequent urination and gastric problems.

2. Hair changes: Hair changes on head as well as body due to increased levels of male hormone production by ovaries.

3. There are more chances of formation of gallstones because the concentration of cholesterol in bile increases during pregnancy.

4. Respiratory Changes: There are increased chances of mucus accumulation in the nose.

5. Heart beat and Blood Pressure Changes: There is an expansion in the blood volume by 30-50% during pregnancy. This leads to increase rate of heart beat by 10-20 beats per minute. The lower B.P. increases and the higher B.P. shall remain normal.

6. Ocular changes: There could be dryness in the eyes and the women have a tendency to be far sighted.

7. Skin pigment changes: There is a visible darkness of skin reported in most of the pregnant women. Hyper-pigmentation could be the result of increased levels of melanocyte stimulating hormone (MSH).

8. Appearance of stretch marks: Some women have genetic tendency to either gain or lose weight quickly. The stretch marks get manifested with these changes. These are not likely to fade away.

9. More UTI infections: Pregnant women are more prone to urinary tract infections due to the physiological changes that they witness during this period.

10. Back pain: Due to the increased size of the womb, there is increased pressure on the back spine which can lead to back pain.

11. Beginning of lactation: Usually, lactation begins after the delivery of child. But, it can also happen even before the child birth.

Apart from these physiological changes, the pregnant women also face some temporary attitude and temperamental changes. During this phase, it is important that she receives support from her spouse and family members. The meditation and yoga pregnancy exercises are very helpful in attaining mental peace and controlling the attitudinal or emotional changes. A positive outlook towards life will lead to happiness and this state is proven to be extremely beneficial for the health of mother and child.

Appropriate pregnancy nutrition support and careful and less strenuous exercises can go a long way in managing adverse health changes during this period.