Pregnancy is a period of great physiological as well as psychological stress for the women. She has to maintain her health at optimum level to prepare for delivery and lactation and also to provide good nutrition for the development of the foetus. Adequate nutrition before and during pregnancy is very important for a long-term health. Good nutrition during pregnancy is essential if you want to prevent problems like anemia, hemorrhage, dizziness, nausea, low blood pressure, fatigue etc. It also ensures that your baby is getting the nutrients he/she needs to grow inside the womb.
A woman who has been well nourished before conception begins her pregnancy with reserves of several nutrients so that the needs of the growing foetus can be met without affecting her health. Infants, who are well nourished in the womb, have an enhanced chance of entering life in good health. Mother's diet should produce adequate nutrients so that maternal stores do not get depleted and produce sufficient milk to nourish her child after birth.
Smart nutritional choices can help make sure that you and your baby start out with the nutrients you both need. You need to make changes during pregnancy to get the extra calories. The key to good nutrition is balance.
- Meat, Poultry, Fish, Eggs and Nuts
These foods provide protein, iron and zinc. There is an increased demand for protein during pregnancy particularly in the second half of pregnancy. The normal protein requirement of adult women is 1gm/kg body weight. During pregnancy it is recommended to have an additional 15 gm/day. The additional protein is essential to meet growing tissue demands.
- Milk, Yogurt and Cheese
This group is a major source of protein, calcium, phosphorus and vitamins. Dairy products are one of the best sources of calcium, and your body needs a lot of it during pregnancy. Eat low fat dairy products if you are worried about too much weight gain in pregnancy. Cheese, milk, yogurt are excellent foods for pregnancy.
- Fruits
This group provides vitamins A and C, potassium and fiber. Fruits such as oranges, grapefruit, melons and berries are the best sources of Vitamin C. It's easy to eat three or more servings of fruit a day: juice or fresh fruit for breakfast, fresh or dried fruit for a snack, a fruit salad with lunch and a cooked fruit dessert with dinner.
- Vegetables
One should have raw, leafy vegetables like spinach (palak) and other vegetables like carrots (gajar), sweet potatoes (shakarkand), corn (makka), peas (matar) and potatoes. These foods contain vitamins A and C, folate, and minerals such as iron and magnesium. They are also low in fat and contain fiber, which helps to alleviate constipation.
- Breads, Cereals, Rice and Pastas
This group provides complex carbohydrates (starches), an important source of energy, in addition to vitamins, minerals and fiber. Pregnant women need 6 to 11 servings daily from this group. Grain products are also a good source of protein, which is the building material of body tissue for you and your baby. Many grains are enriched with B-vitamins and iron.
- Fats, Oils and Sweets
Use sparingly, since these products contain calories, but few vitamins or minerals. Fats should not make up more than 30 percent of your daily calories. Try to select low-fat foods.
- Iron-Rich Foods
Since many women are slightly anemic (from monthly blood loss, improper diet or previous pregnancies), you may want to fortify your iron levels even before becoming pregnant with such foods as meat, raisins and prunes or beans, soy products, spinach and cream of wheat. Your body is better able to absorb iron when consumed with foods rich in vitamin C, such as citrus fruits, potatoes and broccoli.
- Folic Acid
Pregnancy doubles a woman's need for folate (folic acid or folacin). Research suggests that folic acid supplementation during the weeks leading up to and following conception may help prevent neural tube defects. Foods rich in folic acid include liver, deep green leafy vegetables.
Nutrition during pregnancy need not be elaborate. You can eat the simple cereals and seasonal fruits and veggies you always do. However, you need to ensure that you eat a variety of foods. You should avoid dieting when you are pregnant to ensure you get proper nutrition during pregnancy. While you need not eat for two literally, the quantity of food you eat and the kind of meals you have may change.
Milk is good in calcium. So you can replace some other calcium foods like Many vegetables, especially leafy green ones, are rich sources of calcium. Try turnip greens, mustard greens, collard greens, kale, romaine lettuce, celery, broccoli, fennel, cabbage, summer squash, green beans, Brussels sprouts, asparagus, More good sources of calcium include salmon, tofu, oranges, almonds, sesame seeds, blackstrap molasses, and sea vegetables.
Egg is very good in protein so you can replace some other protein foods like fish, whole grain, legumes, dal, but avoid mercury fish.