Good nutrition is essential to ensure that a mother’s body can give baby the nourishment she or he requires to develop and grow. Mainly,balanced diet is to be followed lots of fruits,
vegetables grains and proteins. You do not require eating for two but certainly requirement for calorie intake and recommended daily allowance for many nutrients increase during pregnancy.
It is very important to maintain balanced nutrition during pregnancy for a good outcome.
The special nutritional care to be taken during pregnancy are
- Eat small and frequent meals
- Increase the protein intake. Include Egg,Dal , paneer, milk, and curd in the diet
- Have 23 fruits daily. Include coloured and citrus fruits like oranges, banana, mango, plums etc.
- Include green leafy and all coloured vegetables in your diet.
- Drink 7-8 glasses of water.
- Remember you require little fat to in diet.
EAT FOOD RICH IN FOLIC ACID
- Folic acid is required from conception to full pregnancy.
- Folic acid supplements are recommended
- Folic acid increases foetus weight, and reduces congenital abnormalities
- Green leafy vegetables, legumes, nuts are good source
EAT FOOD RICH IN IRON
- Iron deficiency leads to anemia
- Iron is required for hemoglobin, mental functions and body defense
- Iron helps in adequate birth weight
- Green leafy vegetables, dry fruits, legumes, roasted Bengal gram eggs, meat fish, and poultry are rich sources of iron
- Citrus fruits like oranges, grapes, amla, increase iron absorption
- Tea reduces iron absorption, so it should not be taken with meals
EAT CALCIUM RICH FOODS
- Calcium is needed for growth and development
- Milk, curd ,paneer, nuts ,green leafy vegetables, whole pulses, and Grains especially ragi are rich sources
FOODS TO BE AVOIDED:
- Avoid alcohol
- Check with the doctor before taking vitamins and herbal products as some of these can be harmful
- High caffeine intake is linked with increased risk of miscarriages. It is probably wise to avoid the caffeine altogether or tea or coffee or soda with caffeine should be taken in restricted quantities.
- Soft, unpasteurized cheeses, such as feta, blue cheese etc (often advertised as fresh cheese)
- Unpasteurized milk, juices and apple cider.
- Raw eggs or foods containing raw eggs including mousses etc
- Raw or uncooked meats fish or shell fish.
- Processed meats such as hotdogs and deli meats(these should be well cooked)
STRATEGIES FOR MANAGING MORNING SICKNESS:
- Eat small, lowfat meals and snacks (slowly)
- Drink fluids between meals, avoid caffeine
- Limit spicy and highfat foods
- Avoid lying down after eating or drinking
- Take a walk after meals
- Wear loosefitting clothes
- Increase fluid and fiber intake to reduce constipation
- Include a toast or cracker or banana Early morning
- Ginger tea or gingerale helps to reduce nausea
Diet modifications are done in cases of Gestational Diabetes and Pregnancy induced hypertension