Pregnancy Nutrition Needs

 

You are on top of the world one moment, the next moment you feel down in the dumps. Sounds familiar? For pregnant women, mood seesaws are as common as acidity or nausea. While you cannot really control your mood swings, what you can do is consume a healthy diet that nourishes you and your growing baby. A nourishing diet energizes the body, and also stabilizes your emotions to a certain extent.

We don’t need to remind you that your body goes through tremendous hormonal and physical changes once you are pregnant. You are now eating not only for yourself, but also for your unborn baby. Eating a healthy and balanced diet will not only feed your growing body, it will also make you feel good.

Let’s take a quick look at your nutritional needs during the three trimesters of pregnancy. And don’t worry, you are allowed cheat foods and comfort food cravings once in a while. Pregnancy nutrition isn’t all about eating bland food!

 

The Need for More Nutrients

It’s a no-brainer that your body’s need for nutrients has shot up, and you need to stock up on the good, healthy stuff. You need carbohydrates, good fats, and proteins, as well as vitamins and minerals. One word of caution though: You needn't literally eat for two! Eat sensibly and increase your intake of food gradually. Don't overeat.

Your diet should include all or most of the following:

• Lean meat, fish, cottage cheese, beans and legumes that are great sources of protein (absolutely critical in baby’s development and your own blood supply). You need 70 to 100 gms. of protein daily)
• Milk, cheese or curd, as well as green leafy vegetables that supply calcium and contributes to bone health (you need 1000mg. of calcium, so may need to take supplements too)
• Folate or Folic acid that is critical to baby’s brain development. It is present in liver, nuts, eggs etc.
• Iron, that is essential for blood flow and oxygen supply. (citrus fruits, green leafy vegetables like spinach, eggs, poultry meat) 
• Vitamins like A, B12, C, and antioxidants in fresh fruits and colourful veggies
• Omega 3 healthy fats in fish, olives, walnuts, almonds, eggs.

In the second and third trimester, your diet should include more fruits and colourful vegetables that provide essential fibre and vitamins.

 

Food Aversions/Cravings during Pregnancy

In the first trimester, you are likely to get aversion for certain foods or smells. If you are getting averse to essential nutrient-rich food, seek your doctor’s advice.

Pregnant women sometimes develop a disorder called Pica, that prods you to consume non-edible items that have no nutritional value like mud, ash etc. Your doctor must guide you if you have such tendencies for non-food items that might be risky for your health and that of your foetus.

You may also have an irrational craving for junk or processed foods. (You know, what they say about prohibited things being more attractive?)

Try to substitute unhealthy foods with healthier options. Pick air fried snacks or nuts instead of potato chips and lassi/nimboo pani over cola.

 Remember This!

Remember to stay happy and calm during these trying months. What you eat and how you feel during your pregnancy affects your unborn baby directly. So, don’t deny yourself an occasional treat or cheat meal.

Wish you a healthy pregnancy!

#EatWellDuringPregnancy #PregnancyDiet #WhatToEatWhilePregnant #Pregnancy&HealthyEating 

Disclaimer: This post is not written by a nutritionist. It is only meant to educate the reader, not give expert advice.