Eating right during pregnancy

diet in pregnancy

Pregnancy – A phase when the body of a woman undergoes new and unique adjustments. Hormonal & physiological changes like the rise in body temperature, heartburn, nausea and other such discomforts are usually associated with it. But, coupled with such conjoining difficulties, is an awareness of wonder and delight.. As she prepares to hear those angelic chimes and sing sweet lullabies!

This special period is the foundation of health for mother & baby and great care must be taken. Stay confident, keep hydrated, rest adequately, exercise and nourish your body by eating well.

The phenomenal arrangement of nature allows the nutrients in mother’s food to reach the fetus. Eating healthy thus becomes more important now than ever. What then, is the nutritional approach to staying hale and hearty during pregnancy? Let us see:

First Trimester (1800 calories per day essential)

  1. Important Developments

Developing embryo grows faster than any other time. It is time to adopt lifestyle changes to keep yourself and baby safe & healthy.

  1. Dietary recommendations

Strive to include Calcium, Potassium, Phosphorus, Vitamins A, D & B12, minerals, folic acid, iron, healthy fats and a lot of protein in your diet. Cut down alcohol & caffeine intake.

  1. Nutritive Suggestions
  • Milk & dairy products like yogurt, cheese, curd, butter, etc
  • Fresh fruits & vegetables like mango, pears, apricots, blueberries, pineapple, etc.
  • Lentils and other protein-flush foods like eggs, cheese, soybeans, chickpeas, etc.

Take small, healthy meals frequently. Tailor a smart diet with your own choice of foods as per these requirements.

Second and Third Trimester (2200-2400 calories/day required)

  1. Important Developments

Noticeable changes take place. Abdomen expands and the baby begins to move! He even starts to taste and eat the foods you intake.

  1. Dietary Recommendations

Eat foods rich in calcium, magnesium, Vitamin A & D, Omega-3, Zinc, and Protein. Indulge in tons of fruits & dark, leafy-green veggies, sweet treats and cut down processed foods.

  1. Nutritive Suggestions

Include these foods in your diet regularly:

  • Almond/ soya/ regular milk (3 servings a day),
  • Eggs,
  • Fruit smoothies,
  • Granola,
  • Chicken and vegetable soups,
  • Tofu,
  • Fresh fruits like pineapple, strawberries, apples, oranges,
  • Yogurt,
  • Whole grains e.g. rice, quinoa, oats (7-10 tennis-ball size servings a day).
  • Balance all the fiber and the goodness of grains with enough water.

Have a cheerful and congenial journey towards motherhood.

Author: Latika Sawhney

Leave a Reply

Your email address will not be published. Required fields are marked *