Pregnancy is a very vital stage in a woman's life as it brings lots of physical, emotional and hormonal changes. Nutritional food intake is the most essential part in all the trimesters of pregnancy. Good pregnancy nutrition requires getting higher levels of protein, vitamins, minerals, phytonutrients and essential oils from super-healthy foods.

Protein supplies the building blocks for making a baby and acts as a natural diuretic, preventing swelling and fluid build up that can lead to toxemia. Requirements during pregnancy are higher – between 75 and 100 grams a day. Well-cooked lean meat, fish, skinless poultry, beans and eggs are your highest sources.

Whole Grains provide fiber, minerals, essential oils and vitamins, particularly B complex, which is vitally important during pregnancy. One B vitamin, folic acid, has been shown to help prevent serious birth defects. But it's important to get the entire balanced B complex family.

Vegetables and Fruit are rich in important vitamins, minerals, phytonutrients and fiber.. Mainly focus on brightly colored fresh produce, such as red and green peppers, dark green leafy vegetables, tomatoes, berries, oranges and papaya. This doesn't include juices, which are high in sugar and low in fiber.

Dairy Products high in calcium help your baby grow strong bones and teeth. Most are also good sources of protein and vitamins A and D. Prevent getting too much saturated fat by sticking with low in fat dairy products that are high in nutrition, such as low-fat yogurt.

Essential Oils improve your mood, energy, hormonal balance, fetal development and decrease swelling. Studies show Omega 3 fish oil greatly improves brain development and helps your baby sleep better after birth. Essential oils are found in whole grains, seeds, nuts and fatty fish, such as salmon.

Fluid intake and other important points - Good pregnancy nutrition also requires drinking eight glasses of water a day and moderate exercise. Water and exercise help carry nutrients to your baby and prevent constipation, hemorrhoids, infections, dehydration and excess swelling. Although pregnancy requires twice as much nutrition, that doesn't mean eat twice the quantity of food. An extra 300 calories a day is the most your baby needs.With high quality whole food supplements and fish oil supplements you can get twice the nutrition at a fraction of the calories.

Avoid these foods during Pregnancy
Junk Food – All of your baby's nutrition must come from you. If you fill up on junk, you won't have room for the foods that can help your baby grow strong, healthy and beautiful.

Undercooked Meats and Nitrates – Undercooked meat can have bacteria and parasites. Also, avoid hot dogs, bacon and sandwich meats that are filled with nitrates.

Raw Fish, Shellfish and Sushi – Eating raw fish could possibly transmit tapeworms or other parasites. A tapeworm can suck nutrients away and therefore deprive your developing child.

Raw or Undercooked Eggs and Soft Cheese – As with undercooked meat, soft cheese and raw eggs can carry bacteria. Be sure to thoroughly cook any egg products before eating them.

Mercury-High Fish – Some fish are very high in mercury. To get the omega 3 necessary for your baby's brain development, I recommend a mercury-free fish oil supplement.

Spices and Herbs to Avoided According to Ayurveda during Pregnancy

Most culinary herbs and spices are safe in small amounts during pregnancy and nursing. Some are even helpful. But many are not safe and can cause high blood pressure, miscarriage or even birth defects. Here's a list of the main problem herbs:

Cinnamon a powerful spice that is excellent for easing menstrual cramps and the difficulty of childbirth when consumed at the appropriate times is known to be the woman's herb. This herb, however, can be a very powerful abortive agent if consumed during pregnancy, stimulating contractions that can endanger the life of the fetus. Avoid drinking it as part of a tea or in high doses of spice.

Saffron is considered an herb which helps in providing glowing complexion. It should be avoided in pregnancy as it can cause a heat and increase the risk of miscarriage. Saffron can be taken along cold milk to reduce its heat effect.

Ajjwain or bishop seed has also shown similar effect as saffron. So avoid consuming it in large amount during pregnancy.

Some cereals like Bajra, Maki, Jowar and ragi are consider as body heating foods and are normally consumed more during winters. So it's preferable to avoid such food during the first two trimesters of pregnancy. These cereals can be consumed in fortified form with wheat flour.

Some Points To Remember During Pregnancy

Alcohol can cause Fetal Alcohol Syndrome, leading to birth defects, central nervous system dysfunction, severe mental retardation and other abnormalities.

Also avoid smoking, prescription or recreational drugs, toxic fumes from pesticides, cleaning products or gasoline, high body temperature (above 102 degrees) cat litter boxes and x-rays. These can lead to spontaneous abortion, low birth weight, birth defects or infant deaths.

Mix all the above ingredients together in a bowl; add some water to make smooth dough. Keep it aside covered with wet cloth for half an hour. Now divide the dough into 8-10 equal balls and roll with a rolling pin into 3 inches roti. Grill on a griddle on both sides till golden brown. Serve hot with any vegetable of your choice (except potato, tubers and root vegetables)

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