Eating well during the 9-month long period of pregnancy is essential for yours and baby growth and health. A pregnant woman needs to take care of their health both before pregnancy and after pregnancy. We have summed Healthy Diet for Pregnancy along with commonly asked queries regarding food during pregnancy.

Healthy Diet Plan For Pregnancy

In this part of A to Z Guide to pregnancy, we will discuss proper & nutritional diet aka well-balanced diet that should be taken during pregnancy. So let’s check out what to eat during pregnancy.

What is the ideal diet for pregnancy?

The ideal diet for pregnancy should be healthy, light, nutritious, easily digestible and rich in protein, minerals, carbohydrates, fibers, and vitamins. The healthy diet for pregnancy should be adequate to provide:

• Good maternal health
• Optimum Fetal growth
• The strength and viability required during labor
• Successful lactation

What is the importance of Healthy Diet during Pregnancy?

It’s very important to intake healthy diet for both of you and your baby needs. Eating the food rich in nutrients is important for your baby growth. During pregnancy, there is increased calorie requirement due to increased growth of the maternal tissues, fetus, placenta, and increased basal metabolic rate.

How can I make my diet healthy?

Your diet chart should include well-planned meals rich in nutrients and at regular intervals. You must intake 50% fruits and vegetables and 50% whole grains and a protein-rich meal including the dairy products as well. This is the time to make healthy choices in terms of food.

What is The daily requirement during pregnancy and lactation?

The increased calorie requirement is to the extent of 300 over the non-pregnancy state during the second half of pregnancy. The daily requirement during pregnancy and lactation is given in the table.

This table gives you a rough idea about body nutritional requirement and is not an absolute recommendation. It is advice that You must concern your doctor before following it.

The Dietetic advice should be given with due consideration to the socio-economic condition, food habits and taste of the individual.

Apart from this diet should include at least half a liter of milk, if not 1 liter ( 1 liter of milk contains 1 gm of calcium) plenty of green leafy vegetables and fruits. The amount of salt should be a sufficient amount to keep the heart healthy to make the food tasty.

What is the food available during pregnancy?

Here is the list of food that you should include in your diet during pregnancy

Milk and dairy products: The dairy food is rich in calcium, protein and vitamin B-12. These are present in skimmed milk, yogurt, buttermilk, cottage cheese.

Cereals, whole grains, dals, pulses, and nuts: These food are rich in protein.

Vegetables and fruits: These are the source of vitamins, minerals, and fiber.

Meat, fish, and poultry: These are the source of concentrated proteins.

Fluids like water and fresh fruit juices

Fats and oils: The vegetable oils is a better source of unsaturated fat.

What are the foods that I should avoid during pregnancy?

Yes, there is some food that should be avoided or should be taken in small amounts during pregnancy period.

• Caffeinated food- Caffeine is found in tea. green tea, coffee, soft drinks etc. Its daily intake should be limited up to 200mg.
• Dry fruits should be taken in a limited amount. As they are if warm temperament, can cause bleeding if taken in excess amount.
• Eggs should be taken with precaution, especially during the first trimester of pregnancy. As they are if warm temperament, can cause bleeding if taken in excess amount.
• Some types of Fish – As some fish has a high level of mercury, which can be harmful during pregnancy, hence should be avoided. Like Swordfish, tilefish, tuna fish etc.
• Unpasteurized milk and cheese made from raw milk may cause infectious diseases. Hence, should be avoided.

How many meals should I eat during pregnancy?

I always recommend taking frequent, smaller portions of a meal during a day. Try eating 6-7 small portions of meals each day, instead of taking larger ones. This will subsidies acidity, avoid indigestion, regurgitation, fatigue etc.

How much weight should I gain during pregnancy?

For normal weight woman, it’s recommended to gain 11kg-15kg of body weight during pregnancy.

ProTip- Avoid use of one-time plastic products, rather use reusable plastic products as it’s hazardous to a baby as well as pregnant lady health.

Reference:

• webmd com/women/features/pregnant-daily-diet/
• sitarambhartia org/blog/maternity/need-know-pregnancy-diet-chart/
• D.C Dutta textbook of obstetrics.

Disclosure: The views expressed in the blog content are independent and unbiased views of solely the blogger.

DISCLAIMER: The content in this post is purely meant for educational purpose only and not to be substituted for professional medical advice. One should consult the expert for any related information.