There is no denying that proper nutrition is a must during these 9 months for both the mother and the growing baby. Well, incorporating certain super foods into your diet during pregnancy can help you balance the additional nutritional requirements. One such ingredient which can prove to be a blessing is EGG!
How can consuming eggs during these 9 months help?
- Increased calorie intake : Your pregnancy may require you to increase your calorie intake by 200 to 300 Kcal. A normal egg provides around 70 to 72 Kcal, and can be considered a healthy way to fulfill your calorie intake.
- Cholesterol regulation: Eggs help in balancing your cholesterol levels. But it should be noted that avoiding egg yolk is advised if you have cholesterol issue. In such cases speaking to your dietitian/doctor is advisable.
- High protein content: Eating the right amount of eggs will aid in providing the necessary amount of protein for healthy growth and development of the fetus.
- Brain development: Choline is a vital substance for the overall development of the human brain. This is present in a good amount in eggs. Hence, by consuming eggs, you can safeguard your baby from developing neurological diseases (spina bifida, anencephaly etc).
What should you keep in mind when incorporating eggs into your diet?
Quality: Farm fresh eggs are the best. If you do end up buying from the grocery store, it would be best to check the shelf life of the eggs (generally eggs which are laid less than 28 days are fit for consumption).
Quantity: Having 1 to 2 eggs per day would fulfill your nutritional needs. It would also be advisable to speak to your doctor/dietitian if you plan on having eggs on a daily basis.
Cooking style: Avoid consuming raw and half cooked eggs. You can either have eggs in the form of:
- Fried eggs (cooking even the yolk)
- Hard boiled eggs
What should you keep in mind when consuming eggs?
- Consume freshly boiled/fried eggs. If it is more than a day old, we advise against eating it.
- Avoid eating raw eggs especially the egg yolk as under cooked/raw eggs may have harmful bacteria like salmonella which can cause food poisoning.
- See the manufacturing of the eggs and shelf life while buying from the store.
- If the eggs are cracked or smelly, they may be contaminated with bacteria and spoilt.
- Choose organic eggs over eggs contain antibiotics/hormones from the poultry.
- Freshness test: Place the eggs to be consumed in a bowl of water. The eggs are not fresh if they stay afloat and are fresh if they sink to the bottom.
- If you refrigerate your eggs, do not use it immediately after taking it out from the refrigerator. It should be allowed to come to room temperature (let it sit for 2-3 hours), to prevent bacterial contamination (by perspiration on sudden change of warm to cold).
This article gives the basics on how to consume eggs when pregnant. Eggs being a versatile ingredient and easy to make, is definitely a good option to include in your diet during your pregnancy.