A balanced and nutritious diet is extremely important during pregnancy as it has a direct impact not only on the mother but also on the growth and development of the baby. Its effect is observed not only on pregnancy but also on adult life, which is the basis for the onset of embryonic genesis of adult diseases. There is no magic formula or superfood that you need to consume as soon as you get the good news. It is all about fine-tuning your diet and making the right food choices to include the right components that meet the nutrient requirements in the body. The mantra should be, don’t overeat but eat smart.
Read also: Nutritious diet: 5 key points to remember to maintain a well-balanced diet
5 essential dietary components to ensure proper nutrition during pregnancy:
1. Protein
Proteins are known as the building blocks of the body, hence prove to be extremely important for the growth and development of the baby during pregnancy. It also helps in the development of the baby’s skin, hair, nails and muscles. There are a variety of food options to eat in a non-vegetarian as well as vegetarian diet:
Foods to consider: Fish, lean meats, poultry, eggs, pulses, lentils, soybeans, legumes, dairy products such as yogurt, cheese, cottage cheese, milk, beans, nuts, etc.
Calcium rich foods.
2. Calcium
Calcium strengthens your baby’s bones and teeth and also reduces the risk of developing hypertensive disorders in expectant mothers. The daily requirement of about 1000 – 1200 mg can be met by consuming the following foods:
Foods to be considered: Calcium is found in green leafy vegetables, broccoli, cereals like nachni or ragi, dried fruits and seeds like almonds, figs, sesame. Milk and milk products such as yogurt, buttermilk, cottage cheese as well as calcium-rich beverages such as almond and soy milk. Sea foods like sardines, salmon, shrimp are high in calcium. Eggs are also a good source of calcium.
3. Folate or Folic Acid
Folate, also known as vitamin B9, is a water-soluble vitamin that supports healthy cell division and promotes proper development of the fetus. It is highly recommended as it is known to reduce the risk of birth defects and congenital abnormalities. It is best to start taking folate prior to conception, even before you are planning a pregnancy.
Foods to consider: Legumes, lentils, vegetables such as asparagus, beets, Brussels sprouts, citrus fruits, papayas (to be consumed in the later part of pregnancy in limited proportions), bananas, mangoes, avocados, nuts and seeds such as Peanuts, flax seeds, sunflower seeds and almonds.
Iron rich foods.
4. Iron
During pregnancy, your body needs a fair amount of iron to supply oxygen to your baby, to make more hemoglobin in the blood. If you don’t have enough iron stores during pregnancy, this can lead to low birth weight or premature labor. It can also cause fatigue, exhaustion and result in postpartum depression. Iron deficiency or anemia is one of the most common risk factors leading to dangerous complications such as postpartum hemorrhage (PPH) or postpartum hemorrhage.
Foods to be considered: Green leafy vegetables such as spinach, kale, legumes such as chickpeas, kidney beans, fruits including bananas, strawberries, kiwis, apples, pomegranates. Non-vegetarians can eat red meat such as beef, pork and chicken liver.
5. Fiber and Carbohydrates
Consuming fiber-rich foods during pregnancy helps promote heart health, reduce the risk of diabetes, prevent constipation as well as reduce the risk of pre-eclampsia.
Fiber-rich foods to be considered: Fruits such as bananas, apples, pears, vegetables and green leafy vegetables, dried fruits and seeds such as chia seeds, sunflower seeds, walnuts, pistachios, grains such as rolled oats, quinoa, high-fiber legumes Like beans and fresh coconut.
Carbohydrates can be found in cereals, whole grains such as wheat, rice, starchy foods such as potatoes, sweet potatoes, some beans and legumes.
Other essential vitamins and minerals include vitamin C, vitamin D, phosphorus, omega-3 fatty acids that form an integral part of the food cycle. While supplements are recommended during pregnancy, most essential nutrients can be obtained from natural sources of foods.
Pregnancy can bring with it nausea, vomiting and appetite problems, while also creating a strong desire for unhealthy foods. The main thing is to balance healthy foods with indulgences in a planned way. The nutritional value of food cannot be substituted, neglected or avoided. Every mother has the right to nutrition and should focus on a good nutritious and balanced diet as we all know that a ‘healthy mother means a healthy child’.
About the author: Dr. Mukesh Gupta is an Obstetrician and Gynecologist, Le Nest Hospital, Malad, Mumbai.
Disclaimer: This material, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more details. NDTV does not take responsibility for this information.
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