The source of nourishment to healthy baby lies in the food which mother eats during pregnancy. Baby absorbs the nutrition from the mother’s food. The mother-to-be should be very cautious in choosing the healthy fruits and vegetables which should aid in the growth and development of baby. Healthy eating during pregnancy gives good vibes to mother and baby both.Calcium, Folic acid, Iron and proteins are must haves for a pregnant woman. A healthy weight gain is essential to keep up the energy for the changes occurring inside the body of mother. A healthy nutri diet with right amount of carbohydrates, proteins, vitamins, minerals, fats, fruits and vegetables for mother is instrumental in smooth delivery of baby during pregnancy. A balanced diet during pregnancy includes:
Extra Iron and Protein is needed during pregnancy. The meal of every day should be divided with appropriate amount of protein intake by a pregnant woman. Quiona, Tofu, Soy Products, Beans, Lentils, legumes, nuts, seeds, and nut butters are good source of proteins for vegans. Meat eaters must include fish, lean meat, chicken and eggs in their diet. Haemoglobin carries the oxygen throughout the body with the help of red blood cells. Iron plays a vital role in building up a healthy Haemoglobin level in the body. The amount of blood in mother’s body increases approximately by 50% during pregnancy which leads to more requirement of Iron in the body. To meet the demand of iron in the body of pregnant women, the diet must include beans, egg yolk, iron rich cereals, dark green vegetables and whole grains to avoid high risk of anaemia which can lead to preterm delivery or depression.
Intake of variety of fresh vegetables and fruits provide vitamins, minerals and fibres which aids in digestion and prevents constipation. Prefer to eat fruits rich in Vitamin C than their juices to absorb nutrients in them. The goal in the pregnancy is to eat nutritious food and gain healthy weight for growth, development and healthy delivery. Eat wholemeal foods instead of processed food. Include starchy foods like bread, cereals, brown rice, oats, cornmeal etc. Avoid Junk foods, heavy sugar intake, fat and snacking, and eat a healthy high fibre breakfast every day. Boost up your meals with healthy salads, soups and vegetables in case of frequent hunger cravings.
Increase the intake of calcium during pregnancy. A calcium is required for the development of bone and teeth of baby. A low calcium diet leads to the risk of osteoporosis in the later stage of life. Dairy Products like Milk, Cheese, Yoghurt are the major source of calcium.
Drinking alcohol harms both mother and baby. It affects the liver of baby. Similarly, heavy intake of caffeine comes up with the risk of low birth weight and increase the probability of miscarriage. Not only coffee, but many other foods and drinks contain caffeine like sodas, tea, carbonated drinks should be taken in a limited amount.
One should take proper consultation from nutritionist and dietitian to chart out the healthy balanced diet during pregnancy. Drink plenty of water and restrain foods high in sugar and salt. Plan you diet with calculated intake of calories and get doctor’s expert advice on what to eat and what not to eat as per the requirement of the body.