5 Min Read
Food and nutrition form the building blocks of life and hence are especially important during pregnancy. The pregnancy diet plays a vital role in the growth and development of the baby during pregnancy as well as in infancy. On the other hand, an unhealthy diet lacking nutrients can cause serious birth complications and premature birth or miscarriage.
“You are what you eat… Good food is good medicine.”
While having stressed on the importance of a good diet in pregnancy, one must not misinterpret the common saying - “eating for 2” and should refrain from overeating during pregnancy because what you eat is more crucial than how much you eat.
Expecting mothers do need some additional calories, roughly 300 - 400 extra calories per day in the second and third trimesters, which is double in the case of twin pregnancies. In the first trimester, however, there is usually no need for extra calories. In fact, even a small amount of weight loss in the first 3 months of pregnancy may be acceptable due to morning sickness and vomiting with food aversions.
Navigating Pregnancy Nutrition: Healthy Eating Habits
A good pregnancy diet requires many key nutrients in higher amounts that can be met with healthy eating habits and necessary supplements.
Folate and Folic Acids
Folate and folic acid are such nutrients that deserve special attention in pregnancy because their deficiency is associated with Neural tube defects (NTDs) or problems with the developing brain and spinal cord in the fetus. It is a form of vitamin B known to also reduce the risk of premature birth and low birth weight babies. It is richly found in foods like dark green leafy vegetables, citrus fruits, dried beans, peas, and lentils. Around 600 micrograms of folic acid each day is recommended in pregnancy. However, it is hard to get this much from food alone, so your doctor will usually advise a prenatal vitamin starting at least 1 - 3 months before conception until the 3rd month of pregnancy.
Iron
During pregnancy, the body needs double the amount of daily iron intake, to make more blood to provide oxygen to the baby. Iron deficiency anaemia in pregnancy can increase the risk of infections, premature birth, and low birth weight. Hence, a prenatal iron supplement along with an iron-rich diet including lentils, kidney beans, dates, lean red meat, fish, raisins, and iron-fortified breakfast cereals helps meet daily requirements. These iron-rich foods must be paired with foods rich in vitamin C such as tomatoes, strawberries, and oranges which help increase iron absorption.
Calcium
Calcium is an important nutrient that not only is necessary for strong bones and teeth but also for healthy functioning of the circulatory, muscular, and nervous systems. Apart from dairy products like milk, cheese, and yoghurt, it is also richly found in broccoli, almonds, and spinach. One must remember to avoid eating iron and calcium supplements together to enhance iron absorption.
Protein
A diet rich in proteins is very crucial for babies' growth throughout pregnancy. Cottage cheese, poultry, fish, egg whites, and sprouts are some rich sources of dietary protein.
Omega 3 Fatty Acids
Foods rich in Omega 3 fatty acids such as seafood like salmons and sardines and plant-based sources like chia seeds, walnuts, and soya beans are known to prevent risks of high blood pressure, preterm labour, postpartum depression, and may also help increase birth weight. Omega 3 fatty acids are also important for the babies’ brain development before and after birth.
Vitamin B-12
Vitamin B-12 supports the brain and nervous system and also helps absorb folate and choline. It helps in improving energy, mood, and stress levels in pregnancy. Sources include milk, yoghurt, cottage cheese, red meat, and salmon.
Consult our gynaecologist in Jayanagar if you want to learn more about the best foods for pregnancy and also foods to avoid during pregnancy.
Conclusion
Apart from the nutrients mentioned above, a pregnancy diet must be rich in other vitamins and minerals such as iodine, choline, vitamins A and C. The goal must be to achieve a balance by getting adequate nutrients to support the growth of a baby and maintaining a healthy weight for the mother. Gaining excessive weight during pregnancy can put the mother at risk for the development of diabetes during pregnancy and also delivery complications such as preterm birth and increased risk of cesarean sections. Consult our gynaecology hospital in Jayanagar if you need a personalised pregnancy diet plan both during and post-pregnancy period.
Eating smaller meals 4-5 times a day instead of 3 larger ones along with adequate fluid intake helps to maintain proper digestion and weight. Moderate exercises and daily working/yoga are also beneficial.
Therefore, one much one must strongly focus on a diet that is abundant in pregnancy nutrients with an emphasis on fresh fruits and vegetables and avoid the consumption of empty calories found in fast food, junk foods, colas, and sweets. Relishing a scoop of ice cream occasionally in the absence of diabetes may be allowed but it must not replace the daily healthy diet. Good food choices are hence undoubtedly good investments.
Share this article on:
