During pregnancy, the mother’s body undergoes multiple changes that can be supported only through a well-balanced and healthy diet. You need a consult a good doctor to seek advice on your dietary pattern and maintain optimum nutrition during pregnancy.
There are 5 must have elements which support a well-balanced and healthy diet:
- Protein is the structural material that forms the foundation of your baby’s body. Usually, the diet of vegetarians lacks in protein. It is advisable to have a diet which constitutes of beans, cottage cheese, milk, pulses, fish, eggs, meat, chicken and nuts.
- Folic Acid helps reduce the risk of neural tube defects. It is a vitamin, 400 mcg/day of which can be included in your diet even before you conceive. Green leafy vegetables and brown rice act as a good source of the vitamin.
- Iron deficiency can be associated with preterm birth and weak babies. In case of anemia and iron deficiency, Iron supplements are advised. Lean meat, green leafy vegetables, dried fruit, and nuts make a good source of iron.
- Calcium helps in the development of baby’s bones and teeth. Dairy products, tofu, breakfast cereals, dried fruit and green leafy vegetables such as broccoli are good sources of calcium.
- Calories should also be monitored actively, as your calorie requirements don’t change in the first 6 months. The energy needs increases by around ~200 calories per day during the last 3 months of pregnancy. Meals based on starchy foods such as potatoes, bread or rice preferably wholegrains are advised.
At least five portions of fruit and vegetables everyday help provide fiber. Foods high in sugar, fats, and salt should be avoided. The above-mentioned diet is an advice, you should consult your doctor for details. Eat healthy, stay fit!