Nutrition in Pregnancy
Are you expecting a child? If so, you probably already have everyone around you giving endless advice about what to do and what not to do. You are probably thinking about a dozen different things at the same time! Among the many things that you need to take care during pregnancy, your diet is probably the most important. The mother's diet is the important thing that determines the baby's health and development.
It is essential that you are at an optimal weight before becoming pregnant - not overweight or underweight. It is also important to not have any vitamin or mineral deficiencies before pregnancy. And once you are pregnant, you will really need to watch your diet. You will have to make sure that you are taking a well-balanced diet.
During pregnancy, what you eat is as important as how much you eat. A healthy pregnancy entails following a good nutritional diet which means your diet should contain food items from all the key food groups. It is a misnomer that you have to eat enough for two people during pregnancy. A healthy balanced diet does not mean you have to eat extra; it just means you have to eat enough of the right food. A pregnant of woman needs 2500 kCal a day, which is 400 kCal more than your regular diet.
You should have plenty of
- Cereals and legumes
- Nuts and dried fruit
- Spinach and other leafy vegetables
- Milk and dairy products
- Fruit and fruit juices
Intake of folic acid is very important both during and after pregnancy. So, you should consume a lot of foods such as spinach, chickpeas and lentils. Also, during pregnancy, it is critical to eat a lot of protein.
Also, make sure you use healthy cooking oils. Ask your doctor about iron, calcium and vitamin supplements. If you are a non-vegetarian, eat egg, chicken and meat regularly, but avoid seafood. If you cannot consume milk directly, try to have it in other forms like curds, paneer and custard. Also, avoid coffee, tea, canned food, alcohol and junk food