Diet for Pregnant Women Eating for two is the general concept, when a woman is pregnant.
It is no more the case. ‘Eating healthy’ is the principle of a healthy diet for pregnant women. A transition from poor eating habits to a healthy eating behaviour is necessary. Increased intake of energy and certain other nutrients helps in the development and growth of the foetus. A gradual weight gain is recommended in pregnancy.
The total weight gain by the end of pregnancy should be around 9 kgs (19.8 lbs). Gestational diabetes and anaemia are the most common complications associated with pregnancy. Intake of folic acid and iron is helpful.
A healthy diet for pregnant women alleviate the risk of brain malfunctioning, spinal tube defects, palate deformities and so on. The appetite of the mother is important, while considering the eating pattern. Though there is a loss of appetite in the first few days, it is gradually better.
Morning sickness or nausea and vomiting in early stages of pregnancy brings down the appetite. Small and frequent meals are recommended, instead of the usual three large meals. Small meals help in eliminating heartburns.
Fluids and water intake helps in the maintenance of electrolyte balance. Carbonated beverages are restricted. Dairy products are preferred in the skimmed form. They are a good source of essential amino acids, vitamin B and calcium. Vegetables and fruits in a fresh and wholesome form provide minerals, vitamins, phytonutrients and antioxidants. Fish, poultry and meat provide proteins in a non vegetarian diet. Tofu, yoghurt, milk, peas, cottage cheese, nuts and lentils contributes to protein in vegetarians. Whole grains, cereals and brown rice are good sources of complex carbohydrates.
Saturated and Trans fats, such as butter, clarified butter and margarine are better avoided. Fish and soya oil provides the most essential omega 3 fatty acids. Vegetable oils such as groundnut, safflower and sunflower oil are helpful. Smoking and alcoholic beverages are not recommended.
Alcohol increases the risk of disabilities in growing foetus. Peanuts are better avoided, as they contribute to allergies in some babies. Unpasteurised milk and uncooked meat are not consumed.
Caffeine is associated with miscarriages and is thereby avoided. Raw eggs and fish are not suggested. Mercury or any other toxic metal in sea foods are considered hazardous to the child and mother. Desserts are considered, provided they are not loaded with calories and fat. Processed and junk foods are reduced. Regular exercise, in addition to a healthy diet proves beneficial, during child birth. Walk and perform easy household chores are a good exercise. |
