Along with happiness pregnancy brings a lot of concern also. Most would-be-mums worry about their pregnancy diet. They are concerned with what to eat and how much. But actually there is not much to worry about diet during pregnancy. Diet during pregnancy should be a healthy and nutritious one.
But to some women pregnancy means having whatever they feel like and putting on weight. They harbor myths like they have to eat for two people so they should binge on everything they like.
But actually the requirement of calorie during pregnancy is not much. Increasing daily intake by 100 calories in the first trimester and 300 calories in the 2nd and 3rd trimesters is recommended. What is important is having all the essential minerals and vitamins that are vital for the growth of the baby. Diet during pregnancy should include foods from all the five basic food groups.
Let us discuss about the essential nutrients that should be included in diet during pregnancy.
Diet during pregnancy
Essential nutrients during pregnancy
Iron is extremely essential during pregnancy for sufficient blood supply to the placenta and the growing baby. It also helps in building bones and teeth of the baby. Deficiency of iron during pregnancy leads to a condition called anemia which is very harmful for the mother and the growing baby also. Iron rich foods like potatoes, whole-grain breads, green leafy vegetables and pulses should form part of a healthy diet during pregnancy. Dried fruits like dates and raisins and also jaggery are good sources of iron.
Upon checking, the doctor may recommend iron supplements to fuel hemoglobin formation.
Folate or folic acid is the most essential nutrient that a pregnant woman needs. It is extremely vital for the baby as it aids in cell division and developing the nervous system of the baby in early pregnancy. It is required more during the first trimester. Folate or folic acid intake during pregnancy also decreases risks of several conditions like Neural Tube Defects (NTD), cleft lip and other congenital heart diseases.
Folic acid is found in dark green leafy vegetables like spinach, liver, fortified cereals and bread and also in citrus fruits.
Doctors often prescribe supplement of folic acid just before pregnancy and in the first trimester.
Protein during pregnancy
Your body needs more protein as its requirement increases during pregnancy. Try to include different sources of protein in your diet during pregnancy. Fish, eggs, meat, nuts and dairy products are good source of protein. You also need vitamin B6 to properly utilize protein.
Calcium during pregnancy
Calcium is essential for healthy development of baby’s bones and teeth. From about 8th week these start to develop in the body. So, it is very essential to include calcium in the diet during pregnancy. In the last trimester when baby’s bones get denser rapidly then low level of calcium in the mother’s body often leads to muscle cramps. Dairy products like milk, cheese, and yogurt are rich in calcium. Even green vegetables and soy products are rich in calcium. 1000- 1300 mg of calcium are required by a pregnant woman depending on her age. Often doctors give calcium supplements also to meet the requirement.
Vitamin C during pregnancy
Vitamin C is required to build a strong placenta. Moreover it also helps in absorbing iron and utilizing calcium. This vitamin cannot be stored in the body so you need to consume it daily. Citrus fruits and green vegetables are loaded with it. So include these in your diet in pregnancy.
Fiber during pregnancy
Fiber should form an essential part of a healthy diet during pregnancy. They help to prevent constipation which is very common during pregnancy. Along with fruits and vegetables, oats, cereals and nuts are good source of fiber.
Apart from the essential nutrients and minerals, water should also form a key ingredient of your diet during pregnancy. Most women tend to overlook the role of water in pregnancy. Water not only carries nutrients to the baby from the food, it also helps in preventing constipation, excessive swelling, bladder and urinary tract infections. In the last trimester you should increase intake of water and fresh fruit juices as it prevent contractions and premature labor.
Foods to avoid during pregnancy
There are some foods that you should avoid during pregnancy like raw seafood and unpasteurized milk. Raw or undercooked egg and meat are sources of bacteria that can harm your baby. You should give up consumption of alcohol as it can lead to physical defects and learning disability. Also cut down caffeine intake. Higher intake of caffeine is linked to miscarriage and low birth weight. Smoking is another injurious habit that you must shun completely.
Snacks during pregnancy
Pregnant women often crave for certain foods during pregnancy. Most of these are snacks that are high calorie junk foods. As these foods do not add to your nutrient intake so you should keep away from them. Try to inculcate healthy snacking habits for the overall benefit of you and your baby. Instead of cookies, pizzas and pastries and sugary foods opt for fruits and fresh juices. Instead of cookies you can have a bowl of mixed fruit as your evening snack. Fruits dipped in honey or yogurt is also a good option.
Pizzas can be replaced by whole wheat bread sandwiches filled with vegetable filling and ice-creams by banana shake. Try to be innovative and find ways to jazz up nutrient foods with taste.
Pregnancy does not mean giving up all that you love. Apply moderation and remember that an occasional chocolate cake may lift up your spirits. But essentially diet during pregnancy should be healthy, wholesome and nutritious.
Possibly Related Posts:
- After pregnancy workout
- Pregnancy after miscarriage
- 5 easy steps to increase chances of conceiving
- Diabetes during pregnancy, gestational diabetes causes and risk
- Yellow urine problem during pregnancy – symptoms and remedies