Pregnancy is the time when issues are abound to drive a normal woman
crazy.
Pregnancy is the time of major hormonal shifts that are required to sustain the foetus, which also have a bearing on the emotional health during this time. Emotions, which can change by the minute adds on more to the physical distress in any pregnancy. That is where nutrition walks right in.
Most of the pregnancy’s emotional roller coaster can be managed with eating right. It has two benefits obviously – you need the baby to be healthy and you need to stay emotionally stable during this turmoil !!
Planning your diet during pregnancy is one of the best things you can do for yourself and your baby. After all, the food you eat is your baby's main source of nutrition. Smart choices about pregnancy nutrition can help you promote your baby's growth and development.
We have discussed in our earlier post the basics about the calorie and nutrition requirements in pregnancy.
Grains
Grains
provide essential carbohydrates, your body's main source of energy. Many
whole-grain and enriched products also contain fiber, iron, B vitamins and
various minerals. Fortified bread and cereal can help you get enough folic
acid.
What to eat: Make sure
at least half of your grains each day are whole grains. If that sounds like a
lot, don't worry. It might not be as much as you think. You can get most of
your day's grains with a bowl of fortified cereal for breakfast, a lunchtime
sandwich made with two slices of whole-wheat bread and whole-wheat pasta for
dinner.
Fruits and vegetables
Fruits and
vegetables are critical components of pregnancy nutrition, since they provide
various vitamins and minerals, as well as fiber to aid digestion. Vitamin C,
found in many fruits and vegetables, helps you absorb iron. Dark green
vegetables have vitamin A, iron and folate — other important nutrients during
pregnancy.
What to eat
or drink: Top your cereal with slices of fresh fruit. Make a
veggie pizza. Add extra vegetables to your casserole.
If you're tired of apples, oranges and
green beans, branch out. Try apricots, mangoes, pineapple, sweet potatoes,
winter squash or spinach. Make trail mix with a variety of dried fruit. Fruit
juices counts, too, but remember that too much juice can lead to undesired
weight gain.
Meat, poultry, fish, eggs and beans
Foods in
this group have plenty of protein, as well as B vitamins and iron. Protein is
crucial for your baby's growth, especially during the second and third trimesters.
What to eat: Try
whole-wheat toast with peanut butter for breakfast. Eat a scrambled egg or an
omelet for lunch. Serve a salmon fillet for dinner. Add chickpeas or black
beans to your salad. Snack on a handful of soy nuts.
If your traditional sources of protein no
longer appeal to you — likely during the first trimester — experiment with
other options. Fish is an excellent source of protein as well as omega-3 fatty
acids, which can promote your baby's brain development.
Dairy products
The calcium
in dairy products and calcium-fortified soy milk helps build your baby's bones
and teeth. Dairy products also have vitamin D and protein.
What to eat
or drink: Eat yogurt for your afternoon snack. Drink the milk in
your cereal bowl. Have a glass of skim milk with dinner. Add low-fat cheese to
a salad.
If you have
trouble digesting dairy products, get creative. Try calcium-fortified orange
juice or sardines. Experiment with lactose-reduced or lactose-free products.
Use an over-the-counter lactase enzyme product when you eat or drink dairy
products.
How much: Choose 3
cups a day, regardless of your height, weight, physical activity level or stage
of pregnancy
Water
Water
carries nutrients from the food you eat to your baby. It can also help prevent
constipation, hemorrhoids, excessive swelling, and urinary tract or bladder
infections. As your pregnancy progresses, drinking too little water can
contribute to premature or early labor.
How much: The
Institute of Medicine recommends about 10 cups (2.4 liters) of fluids a day
during pregnancy. Water, juices, coffee, tea and soft drinks all contribute to
your daily fluid needs. Keep in mind, however, that some drinks are high in
sugar and too much can cause weight gain. Because of the potential effects on
your developing baby, your health care provider might also recommend limiting
the amount of caffeine in your diet to less than 200 milligrams a day during
pregnancy.
Fats, oils and sweets
There are no
minimum requirements for fats and sweets. Choose foods with healthy fats such
as nuts, seeds or avocados. Use oil and vinegar as your salad dressing. It's OK
to indulge once in a while — as long as you're getting the nutrients you need
and your weight gain is on target. To avoid going overboard, control your
portion sizes of foods high in fat and sugar.
Ask about supplements
Even women who eat healthfully every day
can miss out on key nutrients. A daily prenatal vitamin — ideally starting
three months before conception — can help fill any gaps. Your health care
provider might recommend special supplements if you follow a strict vegetarian diet,
have had bariatric surgery or have any chronic health conditions, such as
diabetes. Always consult your health care provider before taking any new
vitamins or supplements during pregnancy.
Contributed by:
Shafina Segon
Director
Nutrition and Health Consultancy
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