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The only stage in the life cycle of an individual when his/her growth depends on someone else is the period of pregnancy. The mother’s nutritional status is the key to determining the health of the unborn baby. The appropriate BMI (body mass index) of the women must be 20.5, as per the National Family Health Survey (1998-1999). But the actual scenario is quite upsetting. The average BMI of the majority of the women in Asia is 18.5. Similarly, a majority of the women population in the Asian region suffers from anemia. Both these health parameters do not favor a woman capable of carrying a healthy pregnancy and ultimately delivering a healthy baby.
It is a fact that during pregnancy, the mother’s nutritional needs increase. Now, to support these increased nutritional demands of the body, what foods must be included in an expectant mother’s diet?
Top 10 Foods For A Healthy Pregnancy
1. Pulses and legumes:
The daily protein needs to rise to more than 25 g/day, in addition to the protein that you eat when you are not pregnant. This increased demand is seen majorly during the second and third trimesters of the pregnancy. To meet these increased demands for protein, you must include different protein sources in your every meal, like pulses and legumes. These are a cheap and easily available source of protein for vegetarians.
2. Quinoa:
Add quinoa to your diet to meet the increased protein demands during pregnancy. A pregnant woman must consume three servings of quinoa per week. Quinoa is a source of complete protein, which refers to proteins that our body cannot produce on its own.
3. Milk and milk products:
Always choose pasteurized milk, and ensure curd and cheese are made from pasteurized milk to protect the mother from infections caused by untreated raw milk. A pregnant woman should consume two servings of milk or milk products daily. Milk is a readily available source of protein and calcium.
4. Fruits:
Most fruits are equally important during pregnancy. Consume one serving of citrus fruits like oranges, grapefruit, and guava every day. However, papaya and pineapple should be avoided. Fruits such as mangoes, prunes, apricots, bananas, etc. are highly beneficial and should be eaten in at least one serving daily. It is advisable to choose seasonal fruits and consume them mid-morning, around noon, for the best benefits.
5. Eggs:
One whole egg at least four times a week is advised. Egg is a rich source of choline, carotene, protein, and healthy fat. The amount of choline present in a single egg fulfills some of your daily requirements for choline in pregnancy. It helps in the development of the brain and nervous system of the baby. Do check out these healthy egg recipes by Nidhi Gupta:
6. Avocado:
It is a good source of healthy fats. Avocado has healthy fats, which help in the development of your baby. It is a rich source of MUF. It is a good source of potassium, B vitamins, and vitamin K. Must watch some of the healthy recipes made with chia seeds and avocado by Nidhi Gupta:
7. Dry fruits and seeds:
Dry fruits are rich in protein, fiber, and minerals. Soak and peel dry fruits like almonds and walnuts before consuming them to make them easily and completely digestible. Eat seeds like pumpkin seeds, chia seeds, and flaxseeds during pregnancy for added benefits. Nuts and seeds are a good source of MUFA, which helps in the development of the brain and nervous system of the baby.
8. Cod liver oil:
Cod liver oil comes from the liver of the codfish and is readily available in capsule form. If you are not eating any seafood, especially fish, then you must consume a capsule of cod liver oil. Start it only after consulting your healthcare provider, as it can supplement you with vitamin D and healthy fats needed for the proper growth of your fetus. Drink at least 3-4 liters of water every day during pregnancy. Water is good for keeping your blood thin, which prevents the formation of blood clots. It also helps in flushing out the toxins and waste products produced by the fetus and the mother. Make a bottle of detox water to enjoy the flavors and maintain proper hydration levels.x`
9. Green leafy vegetables:
You must eat dark leafy greens like spinach, amaranthus, kale, bathua, collard greens, and mustard leaves at least once a day during pregnancy. These are a rich source of fiber, vitamin A, vitamin C, vitamin K, folate, magnesium, potassium, etc. All these vitamins and minerals support the healthy growth of the fetus during pregnancy.
Should I Take Supplements During Pregnancy?
During pregnancy, you only need to take folic acid and vitamin B12 supplements, and you should take them only after consulting your doctor or obstetrician. You do not need supplements for vitamins C, E, and K, as their daily requirements should be fulfilled through your diet. You should meet the increased need for various vitamins and minerals solely through your diet. It is not safe to consume supplements of any vitamin or mineral during pregnancy. Taking supplements increases the risk of preterm delivery of the baby. You should consult your obstetrician for personalized advice before choosing any supplements.
Conclusion:
Good nutrition during pregnancy implies a healthy mother and a healthy baby. Otherwise, the baby will be born preterm, with low birth weight, stunted growth, etc. These nutritional deficiencies of the child will become lifelong. Parallelly, good nutrition during pregnancy ensures the good health of the mother during and after delivery. Good nutrition is essential after the baby is born to support a healthy lactation period of at least one year. The mother’s diet during pregnancy should go beyond basic survival and actively meet the nutritional demands of both the fetus and the mother.
Read Also:
- Healthy Mama, Healthy Baby: A Healthy Pregnancy Guide By Nidhi Gupta
- Pregnancy Exercise Guide: Safe Workouts for Each Trimester
- Pregnancy Nutrition: Taking Care of Your Baby Bump in Each Trimester
- Lactational Amenorrhea Method: Natural Family Planning Method
- Healthy Amla Recipes for Winter
- Weight Gain Diet Plan For Women: The Healthy Way
- Addressing Poor Nutrition In Children: Causes And Consequences
- Embracing Stretch Marks: Causes, Prevention, and Care
