It is a well known fact that pregnancy requires special diet to ensure a good health for the baby as well as for the mother in future. Eating well during pregnancy helps in smooth delivery without any complications and babies are large, well developed and healthy. But care should be taken that the diet must be balanced, rich in nutrients within a definite quantity. Over eating and eating nutrient deficient foods on the other hand may give rise to secondary complications.
Basic constituents of the pregnancy diet
Roughly summarizing the following constituents the vitamins, nutrients are well balanced to meet the requirements of an expecting mother. A pregnant woman needs about extra 300 calories per day to maintain a healthy pregnancy. Gaining weight is natural in pregnancy and it is not much to bother about.
1. Cereals, pulses, whole grains, breads are rich in carbohydrates and proteins that is essential for the tissue development of the baby. Cereals, grains are rich in Vitamin B, iron which much be consumed in large proportions during pregnancy.
2. Vegetables contain Vitamin A and Vitamin C. Broccoli, cabbage, dark green vegetables, carrot, pumpkins are rich in Vitamin A, which are responsible for the growth of cells. Vitamin C improves the iron absorption in the body.
3. At least 3 servings of fruits must be included in the diet consisting apple, oranges, banana, dates, berries, melons that are rich in Vitamin C, A and other minerals. These can be eaten raw, made juices or taken as desserts.
4. Calcium is an essential mineral required for the development of bones and teeth. This can be derived from milk, yoghurt and other dairy products. If not taken in sufficient amounts the baby starts withdrawing calcium from the bones from mother exposing her to the risk of osteoporosis in future.
5. Fish, meat and poultry are rich sources of proteins essential for the growth of the baby.
6. Adequate fluid intake is essential to maintain proper electrolytic balance in the body.
Some additional nutritious food in pregnancy
1. Soya is a rich source of protein and iron which is available as Soya nuggets, Soya flour and a cheap source of protein.
2. Having handful of sprouted grams in snacks is of immense value rich in minerals and vitamins.
Foods that should be avoided
1. Canned and processed foods.
2. Refined flour, sugar
3. Drinking and smoking
4. Reduced intake of caffeine and tea
During pregnancy the mother should eat according to her appetite and eat when hungry. Frequent eating in small amounts is preferable to taking in large amount at a time. Some food may cause allergies especially during pregnancy. Such food items must be avoided and the alternative of that food can be included.
Read more on Nutrition during Pregnancy. Know about Foods to Eat During Pregnancy.
