Cryoviva India
Pregnancy E - Book
“Our food should be our medicine and our
medicine should be food.”
What a woman eats and drinks during pregnancy is her baby's main source of
nourishment. So, experts recommend that a mother-to-be should choose a variety of
healthy foods and beverages to provide nourishment to her baby-to-be.
Eating well during pregnancy is more than simply increasing your meal quantity. You
must also consider what you eat.
Although you need about 300 extra calories a day — especially later in your
pregnancy, when your baby grows quickly — those calories should come from
nutritious foods so they can contribute to your baby's growth and development.
What is healthy diet?
There's no magic formula for a healthy pregnancy diet. In fact, during pregnancy the
basic principles of healthy eating remain the same — get plenty of fruits, vegetables,
whole grains, lean protein and healthy fats. However, a few nutrients in a pregnancy
diet deserve special attention. Here's what tops the list.
Folate and folic acid — Prevent birth defects
Folate is a B vitamin that helps prevent neural tube defects, serious abnormalities of
the brain and spinal cord. The synthetic form of folate found in supplements and
fortified foods is known as folic acid. Folic acid supplementation has been shown to
decrease the risk of preterm delivery.
How much you need: 800 micrograms of folate or folic acid a day before
conception and throughout pregnancy
Good sources: Fortified cereals are great sources of folic acid. Leafy green
vegetables, citrus fruits, and dried beans and peas are good sources of naturally
occurring folate.
Food Serving size Folate or Folic acid content
Source: USDA National Nutrient Database for Standard
Reference, Release 26
Cereal 3/4 cup (15 to 60 g) 100 to 700 mcg — choose a
ready-to-eat cereal cereal that's 100 percent
fortified
Spinach 1/2 cup (95 g) boiled 115 mcg
spinach
Beans 1/2 cup (88 g) boiled 90 mcg
Great Northern beans
Asparagus 4 boiled spears (60 g) 89 mcg
Oranges 1 orange (154 g) 52 mcg
Peanuts 1 ounce (28 g) dry 41 mcg
roasted
In addition to making healthy food choices, taking a daily prenatal vitamin — ideally
starting three months before conception — can help ensure you're getting enough of
this essential nutrient. You should contact your doctor before following any diet
during pregnancy.
Calcium — Strengthen bones
You and your baby need calcium for strong bones and teeth. Calcium also helps
your circulatory, muscular and nervous systems run normally.
How much you need: 1,000 milligrams a day; pregnant teenagers need 1,300
milligrams a day
Good sources: Dairy products are the best absorbed sources of calcium. Nondairy
sources include broccoli and kale. Many fruit juices and breakfast cereals are
fortified with calcium, too.
Food Serving size Calcium
content
Source: USDA National Nutrient Database for Standard
Reference, Release 26
Cereal 1 cup (20 to 60 g) calcium-fortified ready- 3 to 1,000
to-eat cereal mg
Milk 1 cup (237 mL) skim milk 299 mg
Yogurt 6 oz. (170 g) low-fat fruit yogurt 235 mg
Cheese 1 oz. (28 g) part-skim mozzarella cheese 222 mg
Salmon 3 oz. (85 g) canned pink salmon with 181 mg
bones
Spinach 1/2 cup (95 g) boiled spinach 145 mg
Juice 1 cup (237 mL) calcium-fortified orange 348 mg
juice
Vitamin D — Promote bone strength
Vitamin D also helps build your baby's bones and teeth.
How much you need: 600 international units (IU) a day
Good sources: Fatty fish, such as salmon, is a great source of vitamin D. Other
options include fortified milk and orange juice.
Food Serving size Vitamin D
content
Source: USDA National Nutrient Database for Standard
Reference, Release 26
Fish 3 oz. (85 g) cooked sockeye salmon 447 IU
Juice 8 oz. (237 mL) calcium- and vitamin D- 100 IU
fortified orange juice
Milk 1 cup (237 mL) skim milk 115 IU
Eggs 1 large hard-boiled egg (50 g) 44 IU
Preconception Nutrition
Women and couples who are trying to conceive often look for the inside scoop on
what they can do to maximize their chances.
One of the questions often asked is, “Are there any foods I can eat to help me
conceive?” The answer is yes, but up until recently there has been little research on
the influence of diets on fertility.
As research emerges, we are getting a better picture how diet and specific foods can
affect fertility — especially when it comes to what not to eat. Be careful, there are still
a lot of myths, misconceptions and wrong advice floating around.
One thing we do know is a healthy body increases your chances of conception and
enhances the health and wellness of your baby. You are what you eat. Eating
healthy and well balanced meals helps your body work to the best of its ability. The
objective is to consume the recommended amounts of carbohydrates, fiber,
protein, essential fats and water.
CHECKLIST FOR CONCEPTION NUTRITION
1. Eat nutritional and well-balanced meals as an investment in your body, your
fertility and your baby.
2. Focus on organic foods that include fruits, vegetables, and whole grains which
also give you many of the nutrients you need for fertility wellness.
3. Remove the nutritional negatives: red meats, artificial sweeteners, simple
carbohydrates, processed foods and caffeine.
4. Get your key nutrients from natural foods first and add supplements like a
prenatal vitamin, Omega 3s, Vitamin Cs and Zinc to cover your bases.
5. Drink lots of water for good hydration, delivering the nutrients and clearing out
the toxins.
6. Consider adding whole milk from sources like ice-cream, whole-milk yogurt, or
using whole milk on your cereal each morning.
7. Avoid consuming soybeans and other soy-based products if you’re a man.
Women should consider eliminating them all together or at least in the two
weeks during your ovulation window.
Foods to eat or avoid when pregnant
Use this handy guide to help make decisions about what to eat and what to avoid
during pregnancy.
It highlights some foods that are not recommended for pregnant women.
Foods to avoid are listed for a range of reasons, but in most cases there is a higher
risk those foods may contain harmful bacteria such as listeria or salmonella.
Red = Don't eat
Yellow = Eat with caution
Green = OK to eat
Meat, Poultry & Seafood
Food Form What to do
Ham, salami, luncheon, chicken meat DON'T EAT unless thoroughly cooked
Processed
etc. to at least 75oC and eaten soon
meats
afterwards
Raw meat Any raw meat, raw chicken or other DON'T EAT
poultry, beef, pork etc.
Poultry Cold chicken or turkey, eg. used in
DON'T EAT
sandwich bars
Hot take-away chicken Purchase freshly cooked and eat while
hot. Store leftovers in fridge to reheat to
at least 60oC and use within a day of
cooking
Home cooked Ensure chicken is cooked thoroughly to
at least 74oC and eat while hot. Store
any leftovers in fridge to reheat to at
least 60oC and use within a day of
cooking
Paté Refrigerated paté or meat spreads DON'T EAT
Seafood Raw seafood DON'T EAT
Ready-to-eat chilled peeled prawns DON'T EAT
Cooked fish and seafood Cook thoroughly to at least 63oC and
eat while hot. Store leftovers in the
fridge to reheat to at least 60oC and use
within a day of cooking
Sushi Store-bought DON'T EAT
Don't use raw meat or seafood, eat
Home-made
immediately
Cooked Beef, pork, chicken, mince Cook thoroughly to at least 71oC
meats (medium), eat while hot
Dairy & Eggs
Food Form What to do
Cheese DON'T EAT unless thoroughly cooked
Soft and semi-soft cheese, eg, brie,
to at least 75oC and eaten soon
camembert, ricotta, fetta, blue etc.
afterwards
Processed cheese, cheese spreads, Store in the fridge, eat within two days
cottage cheese, cream cheese etc. of opening pack
Hard cheese, eg, cheddar, tasty cheese Store in the fridge
Ice-cream Soft serve DON'T EAT
Fried ice-cream DON'T EAT
Packaged frozen ice-cream Keep and eat frozen
Dairy Unpasteurized (raw) DON'T DRINK OR USE
Pasteurized, eg, milk, cream, yoghurt Check 'best before' or 'use-by' date.
Follow storage instructions
Custard Store-bought Can be eaten cold if freshly opened.
Store in fridge to reheat to at least 60oC
and use within a day of opening. Check
'best before' or 'use-by' date
Home-made Cook thoroughly to at least 71oC
and eat while hot. Store in fridge.
Always reheat to at least 60oC and use
within a day of making
Eggs Cooked egg dishes, eg. fried eggs, Cook thoroughly to at least 71oC. Don't
scrambled eggs, quiche use cracked or dirty eggs
Raw in food, eg. home-made DON'T EAT
mayonnaise, aioli, chocolate mousse,
cake batter, pancake batter
In non-refrigerated commercial Check 'best-before' or 'use-by' date.
products, eg. mayonnaise, aioli Follow storage instructions
Vegetables & Fruit
Food Form What to do
Salads Pre-prepared or pre-packaged salads DON'T EAT
including fruit salad, eg. from salad
bars, smorgasbords
Home-made Wash salad ingredients well just before
making and eating salads, store any
leftover salads in fridge and use within
a day of preparation
Fruit Whole fresh fruits Wash well before eating
Vegetables Fresh vegetables and herbs Wash well just before eating raw or
and herbs wash before cooking
Frozen vegetables Cook, don't eat uncooked
Bean sprouts Alfalfa sprouts, broccoli sprouts, onion DON'T EAT raw or lightly cooked
sprouts, sunflower sprouts, clover
sprouts, radish sprouts, snowpea
sprouts, mung beans and soybean
sprouts
Other Foods
Food Form What to do
Leftovers Cooked foods Store leftovers covered in the fridge, eat
within a day and always reheat to at
least 60oC
Canned Tinned fruit, vegetables, fish etc. Store unused portions in the fridge in
foods clean, sealed containers and use within
a day
Stuffing Stuffing from chicken or poultry DON'T EAT unless cooked separately
and eat hot
Hummus Store-bought or home-made Store in fridge, eat within two days of
opening or making
Soy All soy products, eg, tofu, soy milk, Check 'best before' or 'use-by' date.
soy yoghurt etc. Follow storage instructions
Cryoviva India, the only Indian multinational stem cell bank in India that offers the
widest range of products to match every customer need.
For more info visit our website: www.cryoviva.in
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