Dos And Donts For Working Pregnant Woman

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Pregnancy is a time when there is an increased need for nutrition to support the growing foetus and changes occurring in the pregnant woman's body. But does pregnancy really involve eating for 'two' people? And how can working women, who are always short of time, follow healthy eating plans?Here are the valuable insight on nutrition tips for pregnant working women.

Importance of healthy eating for pregnant working women. Mothers-to-be require an additional 300 kcal/day of nutrition each day. Especially, working pregnant women need to be extracareful about their diet because as the pregnancy advances the calorie requirement increases. While on the move, they should always carry some snacks like a sandwich, chocolate bars, dry fruits, tetra packs of milk shakes and juices in their bag. It is also advisable to re-plan their long working hours and take small breaks to rest. Don't work till late hours in the night. A sound 8-9 hours of sleep is recommended to maintain good health.

Some important dos for working pregnant women.
  • The diet of pregnant women should have basic 'five food groups'. (Grain, vegetables, fruits, milk and meat, fish.)
  • Snack on healthy items often and take small frequent meals.
  • Drink plenty of fluids, as this will also help in avoiding and controlling nausea.
  • Must take the prescribed supplements daily.
  • Take plenty of milk and milk products. Paneer is a good substitute for milk.
  • Increase protein intake in diet. Good sources of protein are non- veg, all pulses, egg, milk and milk products, soya bean.
  • Have 2-3 fruits daily. Include coloured and citrus fruits like oranges, banana, mango, plums etc.
  • Include green leafy and all coloured vegetables in your diet.
Some important don'ts for working pregnant women.
  • Avoid eating raw or partially cooked eggs, vegetables, meats, un-pasteurized milk, soft mould-ripened cheese as they carry the risk of giving salmonella and listeria infections.
  • Avoid alcohol and drugs.
  • Avoid caffeine as much as possible. Don't take more than 300mg of caffeine in a day.
  • Avoid active and passive smoking.
  • Avoid alcohol and drugs.
  • Avoid eating canned food as it has preservatives which can harm the baby.
  • Avoid eating pappaya as it contains enzymes Papain. Research has shown that they act like prostaglandin and oxytocin induces labour or strengthens labour contractions.
  • Check with the doctor before taking vitamins and herbal products as some of these can be harmful.

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