The journey of pregnancy is a remarkable and transformative phase in a woman’s life, bringing with it an array of physical and emotional changes. Amidst these changes, a crucial element takes center stage: the pregnancy diet. A well-balanced and nutritious diet is not only vital for the mother’s well-being but also for the optimal growth and development of the baby. In this article, we explore the expert guidance of Swathi, a Dietician at Manipal Hospital, Vijayawada, on the essential foods to include and avoid during pregnancy.
The Significance of Nutrient-Rich Diet The importance of a healthy pregnancy diet cannot be overstated. Swathi emphasizes, “Pregnant women must prioritize their diet to meet the special nutritional needs of their unborn babies. The body requires extra nutrients during this time, with an additional intake of 400-500 kcal per day recommended during the 2nd and 3rd trimesters.”
A study published in the Journal of Family and Community Medicine highlights the impact of inadequate nutrition during pregnancy. Inadequate nourishment not only affects the newborn but also poses risks to the mother’s well-being. Depletion of essential nutrients from the mother’s tissues can weaken her and elevate the risk of severe complications, including the birth of a Low Birth Weight (LBW) infant.
Nourishing Foods for Pregnancy Swathi underscores the importance of incorporating nutrient-rich foods into the pregnancy diet:
- Dairy Products: Dairy products provide essential proteins and calcium, contributing to the baby’s tissue and bone development. Including yoghurt, paneer, ghee, and milk can enhance calcium levels and support the growing foetus.
- Eggs: Eggs are rich in vitamins, proteins, and minerals. They aid in generating and repairing foetal cells and provide choline, vital for the development of the baby’s brain and nervous system.
- Bananas: Bananas are a source of folic acid, calcium, potassium, and antioxidants. They contribute to boosting immunity and improving vision.
- Legumes: Legumes and pulses offer plant-based protein, fibre, calcium, and essential fatty iron, promoting the well-being of pregnant women.
- Nuts: Nuts and oil seeds are packed with healthy fats like Omega-3 and Omega-6 fatty acids, protein, and fibre, supporting the development of the foetal brain.
Do’s and Don’ts During Pregnancy Swathi provides a comprehensive list of do’s and don’ts for expectant mothers:
Do’s During Pregnancy:
- Consume small, frequent meals at fixed times.
- Prioritize oral vegetables, green leafy vegetables, and plenty of fluids in your diet.
- Engage in a 15-20 minute walk after each meal.
- Consume tea and coffee in moderation.
- Include nuts and oil seeds in moderate quantities.
Don’ts During Pregnancy:
- Avoid processed, packaged, deep-fried, and junk foods, along with carbonated beverages containing MSG (ajinomoto).
- Refrain from consuming raw papaya, pineapple, sesame seeds, and soya milk, as they can lead to contractions.
- Manage stress levels for a healthy mind.
- Steer clear of high-mercury fish.
- Avoid half-boiled eggs, smoked, or grilled non-vegetarian foods.
- Stay away from raw packaged milk to prevent potential risks.
Disclaimer: The information shared in this article is provided by a registered healthcare professional and is intended for informational purposes only. It’s advisable to consult your healthcare expert for a personalized dietary plan tailored to your unique needs. The journey of pregnancy is indeed a transformative experience, and a mindful diet can play a pivotal role in nurturing both the mother and the growing life within her.
