Pregnancy is a beautiful and exciting time for all women. During this time, maintaining a healthy diet is crucial as you are creating a new life. Good nutrition during pregnancy is important for your baby to grow and develop and you should be consuming about 300 calories more per day than you did before you became pregnant.
But consuming these calories can be a bit difficult in the first few months of pregnancy due to morning sickness, nausea and vomiting. So try to eat a well-balanced diet. You need to consume nutritious, high-quality foods, and avoid the ones that may harm your baby.
Here are a detailed guide about what to eat during pregnancy:
HOW MUCH TO EAT?
During pregnancy, it is normal to gain weight. It is the best sign that your baby is growing. This means that you will need to eat more than usual. However, eating for two doesn’t mean that you have to eat more, it means eating better. Think beyond calories and consider the nutrients necessary to keep you health, while providing proper nutrition for your growing baby.
FOODS TO EAT DURING PREGNANCY
When choosing foods, remember that everything you eat is passed along to your baby through the placenta, so the food you eat should be pure and nutrient-dense. Include a variety of foods in your daily diet such as fresh fruits and vegetables, whole grains, proteins, and low-fat dairy products. Try to avoid foods that have a lot of sugar (Pastries and cookies) and salt in it as it may increase the risk for high blood pressure or diabetes, which is not good for you and the growing baby.
FRUITS AND VEGETABLES
This food group contains many important nutrients like Folic Acid and Vitamin C. Pregnant women need sufficient amounts of Vitamin C which are present in fruits such as oranges, honeydew, and vegetables such as broccoli,\ and tomatoes. Dark green leafy vegetables and legumes are a good source of folic acid. You should have 4 servings of fruits and vegetables per day.
BREAD AND GRAINS
The body’s main source of energy comes from the essential carbohydrates that are abundant in bread and grains. Whole grains provide important nutrients such as iron, Vitamin B, fiber, and even some protein. You can get the required amount of folic acid from fortified bread and cereal too. Depending on your weight, you can consume 6-7 servings of bread and grains daily.
Meat, poultry, fish, eggs, and beans contain the protein, vitamin B, and iron needed in pregnancy. Your developing baby needs plenty of proteins, especially in the second and third trimesters. Iron carries oxygen to your growing baby as well as to your muscles to help avoid symptoms such as fatigue, weakness, irritability, and depression.
Pregnant women need at least 1000 mg of calcium daily to support the developing baby. Calcium is essential for building strong teeth and bones, normal blood clotting, and for proper muscle and nerve functioning. Since your developing baby requires a considerable amount of calcium, your body will take calcium from your bones, however, if you do not consume enough calcium in your diet it can lead to problems, such as osteoporosis. Include Paneer,cheese, milk, curd, and puddings in your diet.
A well-balanced diet can be a game-changer during pregnancy. It offers a break from the most unpleasant symptoms while giving your baby a healthy head start. If you’re unsure about the food choices whether they meet yours and your baby’s nutritional needs, consider meeting with a registered dietitian.
DISCLAIMER: The Information in this blog are personal experiences and not professional advice of any kind.